Since the Low Glycemic Diet will work with your current dietary regimen you can maintain the calorie and carbohydrate levels recommended by your physician, dietitian or diabetes educator and still eat 'Low GI'. The only thing you will be doing that is different is making smarter (Low GI) food choices based on your understanding of the glycemic index and how different foods will raise your blood glucose to different levels. But, the meal choices are done within the context of your current physician approved diet. Consult your doctor before starting The Low Glycemic Diet.
Step I: Check Out "The Low Glycemic Guide"
Download The Low Glycemic Guide for an overview of how the glycemic index works, the supporting clinical research behind the diet, and how to design a diet for better management your blood glucose levels.
Step II: Making a List
List the main carbohydrates you normally eat during the week. (Veggies, fruits, bread, grains, cereals, pasta, rice, juices, beans, soups, baked goods, etc).
Step III: Do Your Research
Utilize the Low Glycemic Guide to find the GI value for each carbohydrate. If there is a carb you eat that is not listed in the Guide you can check out these websites for a more extensive list of GI food values. Health Harvard Glycemic Index Listing and Glycemic Index Food Listing
Step IV: Make Adjustments
Highlight the High GI foods on your list and find Low GI substitute foods in the Guide. Remember, just because a food has a Low GI value does not mean you can eat more. Stick to the carb counting plan prescribed by your healthcare professional. Also, don't forget the tips shared in the Guide that will lower the blood glucose response for an entire meal. Vinaigrette dressing on a salad is just one example.
Step V: Get Into a Habit
Test your blood glucose after snacks or meals to see how the Low Glycemic Diet works for you. Some people have told us they've gotten so good at knowing the effect of various carbohydrates on their blood glucose level they can come very close to predicting their post meal readings.