The Low Glycemic Index Diet

Introduction
The LOW GLYCEMIC INDEX DIET is a healthy diet that is based on foods that are low in sugar
and starch. It has been helpful for some people who are trying to lose weight

The Glycemic Index

° The GLYCEMIC INDEX of a food tells us how much insulin a certain food causes the
body to make. The more insulin we produce, the more calories we store as fat
° Foods with a high glycemic index are those that contain lots of sugar or that are made
from processed grains like white bread and white rice and starchy vegetables like
potatoes and carrots. When we eat these foods:
ƒ More insulin will be produced
ƒ More of the food will be stored as fat.
° Foods like high fiber fruit, non-starchy vegetables, beans, nuts and whole grains have a
lower glycemic index. When we eat these foods:
ƒ Less insulin will be produced
ƒ Less of the food will be stored as fat.

The Low Glycemic Index Diet

° Helps your child eat foods low in sugar and starch
° Helps reduce the amount of insulin being produced
° Helps reduce the amount of food and extra calories being stored as fat

You can determine if a food has a High or Low Glycemic Index by:
° Referring to the stoplight list of foods:
o Green means low – eat these foods every day
o Yellow means moderate – eat these foods sometimes—about three times a week
o Red means high – eat these foods rarely
° If the food is not on the list, find a food that is similar to one that is on the list—the
glycemic index will probably be similar
° Understand that most fruits and many vegetables have a low glycemic index.
° Most starchy foods like potatoes, carrots, breads, cereals, crackers, have a high glycemic
index.
° Foods that are low in carbohydrate like meats, eggs, milk, cheese and other dairy
products have a low glycemic index, but the portions of these need to be moderate, since
too much fat and too many calories can overcome the benefits of the low glycemic index
diet
°
Good Hints to Healthy Eating Habits
° What kind of food your child is eating may be as important as how much he or she eats,
but
° Your child should not over eat any foods-- even those that have a low glycemic index;
one serving of each food and no second helpings should be the rule
° Most food should be eaten during meal time; providing three meals a day with very
limited between meal snacks is best
° Snacks, like foods eaten at meals, must be low in sugar and starch (green light foods)
° Soda pop and Fruit Drinks should be eliminated completely
° Whole fruits have lower glycemic indexes than fruit juices and are healthier choices
° Meal time and snack time drinks should be low fat or skim milk, water or unsweetened
beverages
° Eating while watching TV, playing video games, working on the computer, or reading
should be discouraged.
Helpful Hints When Planning a Meal
° Refer to Stoplight food lists (Green, Yellow, Red)
° Provide meals and snacks from green group
o Fruits, non-starchy vegetables, lean meats, low fat dairy products
° Limit foods from the yellow or red groups
o Potatoes, carrots, refined breads, doughnuts, bagels, crackers, cakes and cookies.

Activity and Exercise are Important!

° Limit sedentary activities (TV, video games, and computer time) to no more than two
hours a day.
° Sitting around causes more fat storage
° Activity (playing outside, walking or other exercise) reduces the amount of insulin
produced and helps the body use up extra food so it is not stored as fat
 Food Choices for Healthy Eating

The Low Glycemic Index Traffic Light System

Breads, Grains and Cereals

Green— Yellow Red

often (every day) 2 or 3 times a week Once a week or less

Whole grain products without Tortillas White bread

dextrose,maltose, (whole wheat can be eaten more Breads with added sugar
honey,molasses, brown sugar or often)
corn syrup
Whole Grain Breads Regular pasta Cereals with added sugar
Whole Grain Pasta Instant oatmeal or other instant White rice
cereals
Whole grain brown rice (not Cookies or other baked goods
instant) with added sugar
Oatmeal
High Bran and Whole Grain Crackers
cereals with no sugar added
Whole grain crackers
Stone Ground whole wheat
bagels or Pitas
Bran or stone-ground muffins
sweetened with fruit juice,
fructose or artificial sweeteners

Fruits

Green— Yellow Red

often (every day) 2 or 3 times a week Once a week or less
Apples Bananas (less ripe are the best) watermelon
Apricots Raisins pineapple
Berries Dried fruits Dates
Cantaloupe/honeydew melons Canned fruits with added sugar or
in syrup
Cherries Frozen fruits with added sugar
Grapes
Grapefruit
Kiwis
Mangos
Oranges
Peaches
Pears
Plums
Tangerines
 Vegetables

Green— Yellow Red

(okay to eat every day) 2 or 3 times a week Once a week or less

Artichokes Mashed Potatoes

Asparagus French Fries
Avocados Baked Potatoes
Dried Beans (all kinds) Potato Chips
Broccoli Corn
Cabbage Popcorn
Cauliflower Turnips
Celery Parsnips
Cucumbers Sweet pickles
Eggplant
Green Beans
Green Onions
Lentils
Mushrooms
Onions
Peas
Spinach
Squash and Zucchini
Sweet potatoes and yams
Tomatoes
Peppers

Meats, Eggs, Beans, Nuts

Green— Yellow Red

okay to eat every day) 2 or 3 times a week Once a week or less

Lean Beef Peanut butter (no sugar added) Sugar cured ham, bacon or other
cured meats
Chicken Cold cuts processed with sugar
Turkey Meats with visible fat
Pork
Ham
Fish
Shellfish
(crabmeat, shrimp, scallops)
Lamb
Canadian Bacon
Beans, Lentils, Nuts
 Milk and Dairy

Green— Yellow Red

okay to eat every day) 2 or 3 times a week Once a week or less
Cheese Whole milk Regular Ice Cream
Low fat milk Low fat ice cream Chocolate milk
Yogurt (no added s ugar) Yogurt with added sugar
Eggs Sour Cream
Butter Frozen Yogurt
Cottage Cheesd
Cream Cheese

Fats & Condiments

Green— Yellow Red

okay to eat every day) 2 or 3 times a week Once a week or less
Olive oil/canola oil ketchup Jam/Jelly
vinegar Syrup
Mustard, mayonnaise Honey
Soy sauce Molasses
salsa
Spreadable fruit (no added sugar)
Tomato sauce
Snack Foods

Green— Yellow Red

okay to eat every day) 2 or 3 times a week Once a week or less
Most fruits (not bananas or Low fat frozen yogurt or ice Cookies, candy
watermelon) cream
Yogurt (no sugar added) Peanut butter (no sugar added) Cakes, pies
cheese Regular ice cream
Peanuts, Doughnuts
Nuts Potato Chips
Celery Corn Chips, Cheetos, etc.

Beverages

Green— Yellow Red

(okay to drink every day) 2 or 3 times a week Once a week or less
Low fat milk Diet Soda Regular Soda
water Whole fruit juices Sports drinks like Gatorade
Unsweetened tea Chocolate milk
Juices with added sugar
“Fruit” Drinks

Preparation Makes a Difference

° Adding fat will make a yellow choice a green or red choice a yellow.
° Extra sugar or sweetened sauces will make a green or yellow food a “red” choice.