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Low Glycemic Diets
Offer You More Carb Choices
Low glycemic diets will offer you more choices when it comes to carbohydrate foods than most of the low carb diets.
Low carb diets like the Atkins or the very popular Ketogenic diet focus mainly on protein, fats, and low carb plant foods.
However, low glycemic diets don't restrict a lot of the simple or complex carbohydrates.
Basically, you can eat any food as long as it falls into the low
glycemic range of 55 and under.
I guess the most famous low glycemic diet would be the Mediterranean diet. However, customize your own version of a low glycemic diet.
Foods for Low Glycemic Diets
that May Surprise You!
Semolina Pasta - 35 to 55 Glycemic Index Score
Semolina flour is high in protein and gluten which makes it perfect for pasta making. Semolina pasta comes in a variety of shapes.
Semolina is a nutritious flour made from the endosperm of durum
wheat. One of the hardiest wheat varieties.
The endosperm is at the heart of this golden wheat kernel. It's known to contain many vitamins and minerals.
You can replace white flour with Semolina flour (44 on glycemic index) to make your cookies, breads, cakes, pasta, and pizza crusts.
Soba Noodles - 46 Glycemic Index Score
Soba is the Japanese name for buckwheat which is a complete protein noodle. It is commonly used in cold salads or in hot broths.
Buckwheat is not a cereal grain and is gluten free. And it has an earthy nutty flavor.
Authentic Soba noodles will only be made from buckwheat flour and water.
Soba noodles are considered to be prebiotic because they will feed the beneficial bacteria in your gut.
Udon Noodles - 55 Glycemic Index Score
Udon noodles that are made from whole wheat flour will have a low glycemic index rating. Udon noodles taste great in rich broths.
Udon noodles are a thick wheat noodle that's soft and chewy.
Japanese people love to slurp these noodles up especially if they are in a savory broth.
It will always be best to eat fresh Udon noodles instead of the dried.
Udon noodles are said to be more digestible because of the kneading process that goes into making this noodle.
Glass Noodles - 45 Glycemic Index Score
Also known as Chinese Vermicelli, Cellophane Noodles, and Mung Bean Threads
Glass noodles are made from mung bean starch. These noodles are used in Asian stir-fries, soups, and in salads.
Glass noodles will look like thin translucent threads. And are a great source of resistant starch.
These noodles are gluten and grain free. They are typically coiled into nests at the grocery stores.
Glass noodles are flavorless and are known for their absorbent quality. And they will have a slightly chewy texture.
Organic Corn Tortillas - 52 Glycemic Index Score
Corn tortillas are made from ground corn or maize. Corn tortillas can be used to make tacos or turned into tortilla chips.
So far I've only been able to find one brand of tortilla chip that's fried in an acceptable oil like coconut oil.
- I do prefer the idea of buying organic sprouted corn tortillas from a good grocery store.
- Cutting the tortillas in 4s and frying them in tallow or lard.
Corn tortilla chips are relatively low in carbs and can be eaten (in moderation) on low carb diets.
Carisma Potatoes - 55 Glycemic Index Score
Carisma potatoes are a non-GMO potato that's farmed with traditional seeds and without the use of biotechnology.
The Carisma potato has a good taste and can be eaten boiled, mashed, or turned into a potato salad.
Apparently, it is a new type of potato that is "low carb" and will probably be in the grocery stores one day soon.
Supposedly, one medium Carisma potato will only contain 15 grams of carbohydrate.
I first heard about low glycemic potatoes when I was on a farm in Northern California a couple of years ago.
However, they planted a low glycemic potato called Nicola.
Ezekiel Bread - 36 Glycemic Index Score
Ezekiel bread contains no flour and is made from sprouted grains, legumes, and seeds. This bread tastes great topped with butter, cream cheese, or avocado.
Sprouting increases the nutrients in Ezekiel bread and also reduces the impact of carbohydrates.
One slice of Ezekiel bread contains 14 to 15 grams of carbohydrate.
It's a great bread for low glycemic diets and will even fit into some low carb diets.
This bread is usually found in the freezer section of most grocery stores. Unfortunately, most of the Ezekiel bread at the grocery stores will contain sprouted soy beans which is suppose to be toxic.
Therefore, you should learn how to make your own Ezekiel bread.
What is Resistant Starch?
Sugars like glucose, fructose, and lactose are called simple sugars which can cause a rapid rise in blood glucose levels.
Starches are complex sugars that are composed of several molecules of the simple sugar glucose which causes a less rapid rise.
Did you know that there are starches which are resistant to digestion?
They get broken down in the small intestine which leads to many health benefits!
Starch that can pass through your digestive tract unchanged that is resistant to digestion is called resistant starch.
Foods high in resistant starch are green bananas, potatoes, legumes, and whole grains.
This type of starch functions more like a soluble ferment-able fiber which comes with health benefits like improved insulin sensitivity, lower blood sugar levels, and reduced appetite.
Resistant starch can also feed the friendly bacteria and increase the production of short chain fatty acids like butyrate.
Unfortunately, resistant starch is destroyed during the cooking process.
Fortunately, you can recapture the resistant starch of cooked foods by letting them cool after cooking - preferably overnight.
Tips for Low Glycemic Diets
Foods with a low glycemic value of 55 and under are the preferred choice for low glycemic diets.
These foods are more slowly digested and absorbed which results in a smaller rise in blood sugar levels.
The glycemic index of a food or meal can be further influenced by its nutrient content, the structure of its starch, and how it was prepared.
What's the glycemic index of your bowl of oatmeal?
Steel cut oats will have a glycemic index score of 55.
Rolled oats is a more processed grain that will have a glycemic index score of 58.
Also, fermenting oats for a day or two before cooking them to make an oatmeal porridge will slightly lower its glycemic index score.
In general, the more processed the food and the longer the food is cooked - the faster sugar will be digested and absorbed into your body.
For example, pasta cooked until al dente will have a lower glycemic index score than pasta cooked until really soft.
Al dente means cooked until tender, but still firm.
However, the rate at which a food that contains carbohydrate raises your blood sugar level will depend on many factors.......
Glycemic Index Number
Type of Sugar it Contains
Its Nutrient Composition
How it Was Prepared
Amount of Fat in the Meal
The Amount Consumed
It's important to know that the glycemic index rating system does not take into consideration the amount of food that is eaten.
Therefore, the glycemic load or GL rating system was created. The GL is a measure of the type and the quantity of the carbohydrates you decide to eat.
Glycemic Load Rating
The GL rating will take into account the glycemic index of a food and the grams per serving.
And it's recommended that you keep your GL under 100 on a low glycemic diet.
If you feel like eating a low glycemic starch, pick one that also has a low glycemic load.
And be sure to include enough fat with your starchy meal. Fat helps to keep one satiated and slows the digestion of carbs.
Also, acids like lemon juice can help to lower the glycemic index of foods that contain carbohydrate.
Be sure to include the foods on the very low to zero end of the glycemic scale, so that you are not "hangry" all of the time.
This will also prevent you from binge eating.
Zero carb foods are wild caught seafood, pastured meats, healthy fats, and pastured eggs.
Be sure to include a variety of fruits and vegetables as well as your favorite legumes, nuts, seeds, and grains if you so desire.
And consume pastured dairy foods to create a well balanced
low glycemic diet.
Low Carb Diets
Versus Low Glycemic Diets
Low carb diets include the Atkins, Carnivore, and the Ketogenic diet.
Most low carb diets mainly focus on upping fat and protein calories.
The amount of carbohydrates allowed will vary depending on the specific low
Typically, it's between 20 to 50 grams of carbs per day. Which means that you will have to count your carbs.
On a low glycemic diet, you won't have to count carbs. It's more about
replacing high glycemic foods with low glycemic choices.
Both diets strive to keep a stable blood sugar level.
However, the low carb diet aims to reduce carbohydrate intake while increasing fats and protein.
This protocol has the benefit of reducing a person's weight quickly without feeling too deprived.
I do think low carb diets can have a beneficial effect to fix certain metabolic problems, at least for the short term.
However, it's the long term that will create problems for most people.
Unfortunately, there are nutritious low glycemic foods that often get
replaced by trendy junk foods on many of the low carb diets.
That being said, I do not recommend restrictive low carb diets for pregnant women or children!
Also, any diet that is too restrictive almost always backfires - eventually.
A properly balanced low glycemic diet may work better in the long run because it includes a moderate amount of low glycemic carbs.
And then you won't have to feel so deprived!
I think a well rounded diet is best and it's okay to consume nutritious low glycemic foods.
I do believe that a glass of 100% grass fed raw milk is much healthier than a scoop of protein powder!
Go to High Carbohydrate Foods
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