Low Glycemic Diet Explained (+ Weekly Meal Plan)

August 2024 · 5 minute read

What should I eat? All of us have asked ourselves this question, sometimes a few times a day while standing in front of an open refrigerator or, possibly worse, while at the cash register at a fast-casual restaurant without a decisive response.

The best science-supported answer to this question: a low-glycemic meal.

What is the Glycemic Index?

The glycemic index (GI) assigns a number to a food based on how quickly it can raise your blood glucose levels. These carbohydrate-containing foods are ranked on a scale of 0 to 100 and divided into low, medium, and high-glycemic categories:

While a food’s glycemic index is primarily predetermined by its carbohydrate content, it can also be affected by processing and cooking methods. For example, minimally processed whole grains typically have lower GI values than refined grains. If a carbohydrate requires cooking, the temperature, duration of cooking, and cooling and reheating can all affect its GI score.

Foods with a high glycemic index digest rapidly and can cause dramatic fluctuations in blood glucose or glucose spikes.

When you eat a food with a high-glycemic score by itself (without eating any fat, fiber, or protein along with it), you can see your glucose spike in the Signos app. The bigger the area under the curve of the glucose spike, the faster that food raises your blood sugar levels.

The glycemic index of foods can be helpful in discerning simple carbs (one or two sugars linked together; digests quickly and releases sugar into the blood rapidly) from complex carbs (three or more sugars linked together; contains fiber, vitamins, and minerals that make them slower to release sugar into the bloodstream).

{{mid-cta}}

Benefits of Low-Glycemic Diets

Low-glycemic diet (i.e., a low GI diet) is composed of nutrient-dense foods and is associated with a reduced risk of death.1 Low-glycemic diets can help with weight loss by helping you maintain stable blood sugar levels. Low glycemic diets can also help maintain weight loss and prevent weight gain. 

Studies have also shown that a low-GI diet can have additional health benefits, including:

Improved cholesterol levels

One study showed that low-GI diets reduced participants' total cholesterol by 9.6% and LDL cholesterol by 8.6%.5,6 High LDL cholesterol levels are associated with an increased risk of heart disease, stroke, and heart attacks. 

May reduce the risk of cancer

There is some evidence to suggest that consuming high GI foods are associated with developing certain types of cancer, including colorectal and breast cancer, compared with people who emphasize low GI diets and food choices.7,8

May help you lose weight

More evidence is needed to support the claim that low-GI diets are effective as a long-term weight loss tool; however, there is some evidence that suggests that low-GI diets can promote fat loss.5,9

Could help manage diabetes

A low-GI diet may be helpful for people living with diabetes. The Centers for Disease Control and Prevention (CDC) suggest that people living with both type 1 and type 2 diabetes can manage their carbohydrate intake by utilizing the glycemic index.10

May help with fertility and pregnancy

One small study, consisting of only 26 participants, found that a low-GI, low-calorie diet may benefit those going through in vitro fertilization (IVF).11 The specific diet studied was found to decrease participants’ body fat ranges and BMI, which improved pregnancy outcomes. However, more research is needed in this area. 

Downsides of a Low-Glycemic Diet

It is important to consider that a low-glycemic index diet may not be the best for you. Not all low-GI foods are considered healthy food choices and may cause an individual to eat foods that are higher in fat and salt. 

Additionally, the glycemic index does not take into account portion size. Indiviudals considering this eating style should incorporate it into their overall wellness plan, which should also include movement and prioritizing whole foods.

Low-Glycemic Foods to Eat on a Low-GI Diet

What can you eat on a low-glycemic diet? All low GI foods qualify, but try to pick whole foods versus processed ones.

The list of low GI foods that follows isn't exhaustive, but it gives you an idea of which carbohydrate and non-carbohydrate foods are low glycemic. Try to minimize medium GI foods and high GI foods as much as possible.

‍

Bread

Fruit

Vegetables

Legumes

<p class="pro-tip">Read more: Health Benefits of Beans and Legumes</p>

Pasta and noodles

Rice

Grains

Dairy and dairy replacements

Fats

Fish

Other meats

Nuts

Herbs and Spices

Foods Not Included in a Low Glycemic Diet

Bread

Breakfast Cereals

Vegetables

Fruits

Rice

Snacks

Dairy products

7-Day Low Glycemic Diet Meal Plan

Let's turn these bulleted lists into an action plan. Now that you know about popular low-GI foods, you can start putting together an eating strategy. Let our low-glycemic eating plan below inspire you to build a template of your favorite low-glycemic recipes to make each week.

General daily calorie guidelines are 1,800–2,000 for women and 2,300–2,500 for men, depending on age, activity level, metabolism, etc. For those who would like to lose weight, general calorie guidelines are 1,500 per day for women and 1,800 per day for men. 

This meal plan is based on about 1,500 calories per day because it gives you an idea of all you can eat in the lowest calorie bracket. Adjust the servings, calories, macros, and foods to suit your preferences or needs.

‍

‍

‍

ncG1vNJzZmivp6x7tLXGp6asZpOkunCuy6ieaKSfrHqouNicnKahk2K9ra3N