Low glycemic diets are more fun because they include a lot more food choices than many of the restricted 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 focus on controlling the amount of sugar that gets absorbed into your bloodstream.
And low glycemic diets do not have to restrict most simple or complex carbohydrates.
You can still have that nutritious glass of raw milk, a crunchy raw
apple, and eat starches like noodles as long as they fall into the low
glycemic range of 55 and under.
This means that you can enjoy an authentic Asian noodle dish or an Italian pasta dish from time to time.
Foods for Low Glycemic Diets that May Surprise You!
Soba Noodles (46 Glycemic Index Score)
Udon Noodles (55 Glycemic Index Score)
Semolina Pasta (range of 35 to 55 Glycemic Index Score)
Glass Noodles (45 Glycemic Index Score) - Also known as Chinese Vermicelli and Cellophane Noodles
Whole Grain Basmati Rice (52 Glycemic Index Score)
Organic Corn Tortillas (52 Glycemic Index)
Fermented Oatmeal Porridge (51 Glycemic Index Score)
Carisma Potatoes (55 Glycemic Index Score)
Carrot Juice (43 Glycemic Index Score)
Raw Grass Fed Whole Cow Milk (35 to 37 Glycemic Index Score)
Whole Grain Sourdough Bread (53 Glycemic Index Score) - Ancient Sourdough Breads are Probably Lower
Sprouted Wheat Bread (50 Glycemic Index Score)
Pumpernickel Bread (46 Glycemic Index Score)
Ezekiel Bread (36 Glycemic Index Score)
Barley Grain (30 Glycemic Index Score)
Foods with a low glycemic value of 55 and under are the preferred choice on 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 the type of sugar, the structure of the starch, and cooking methods used to prepare meals.
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.
What is Resistant Starch?
Sugars like glucose, fructose, and lactose are called simple sugars which can cause a rapid rise in blood glucose levels.
And starches are complex sugars that are composed of several molecules of the simple sugar glucose which cause a less rapid rise.
Did you know that there are starches which are resistant to digestion that get broken down in the small intestine which can lead 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
The rate at which foods that contain carbohydrates raise your blood sugar level will depend on many factors.
It's glycemic index number, the type of sugar it contains, nutrient composition, how it was prepared, amount of fat in the meal, and the amount consumed.
Both fat and acid (lemon juice, etc.) can lower the glycemic index of foods that contain carbohydrates.
Be sure to include the foods on the very low to zero end of the glycemic scale like green vegetables, soaked nuts, pastured eggs, pastured meats, healthy fats, and wild caught seafood to create a well balanced low glycemic diet.
Low Carb Diets Restrict Most Carbohydrates
Low carb diets include the Atkins, Carnivore, and Ketogenic diet.
Most low carb diets either focus on high fat foods or high protein
And the amount of carbohydrates allowed will vary depending on the specific low
carb diet. Usually it's under 50 carbs per day.
Basically, a low carb diet aims to improve a person's health by reducing carbohydrate intake while increasing fats and protein.
And this protocol has an added benefit of reducing a person's weight quickly without feeling deprived.
I do think these low carb diets can have a beneficial effect to fix certain metabolic problems, but I also believe in the power of many low glycemic foods that would not fit into any of the popular low carb diets.
Also, any diet that is too restrictive will almost always backfire - eventually.
And I do not recommend restrictive low carb diets for pregnant women or children!