Fifty 50 Foods

Getting Started on The Low Glycemic Diet

Consult your doctor before starting The Low Glycemic Diet.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.
Get Started On The Low Glycemic Diet.....TODAY!
  • Step #1 - Make a list of the main carbohydrates (vegetables, fruits, breads, grains, cereals, pasta, rice, juices, beans, soups, baked goods, etc.) in your diet and note the number of times a week you eat that particular food.
  • Step #2 - Now look up the Glycemic Index for each food on your list. If you can't find a particular food listed, consider the foods ingredients. If they are all highly processed (refined white flour, sugar, corn syrup) rank the food HIGH. If the food has some processed and some unprocessed ingredients, rank it a MEDIUM. If almost all the ingredients are in their natural state, rank the food as LOW. This is a good rule of thumb, but it's not exact. Also, overcooked foods will tend to have a higher GI than undercooked foods. This is especially true for pasta, vegetables, grains, and cereals.
  • Step #3 - Identify the high glycemic foods in your diet, foods with a G.I. over 70 and try to eliminate as many as you can. Pick out some of the medium GI foods (GI between 55 and 70) you can do without.
  • Step #4 - Then, using the GI Food List on this web site, find low G.I. substitute foods you enjoy and start working them into your every day diet. If you're eating out and have to select a high GI food try to offset it by ordering something with a very low GI. Or, consider ordering a vinaigrette dressing on a salad to bring the average GI of your meal lower. Remember, this isn't an "all or nothing" diet. No one eats perfectly all the time. Just do the best you can and watch what happens.
  • Step #5 - Get into the habit of testing your blood glucose to Prove It 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 that they can come very close to predicting their post meal blood glucose levels.

Remember, when you start using more low glycemic foods, your blood sugar response will decrease. We recommend that you check blood sugars frequently and record your results. You may need to adjust your insulin or medication routine.

Consult with your physician or nurse educator and always follow their advice.

Fifty 50's Guide to the Low Glycemic DietFor hints about "Stocking Your Pantry For A Low GI Diet" and delicious "Menu Suggestions" you may want to order FIFTY 50's Guide to the Low Glycemic Diet by writing to:
FIFTY 50 Foods, Inc.,
2604 Elmwood Ave., Ste 331, Rochester, NY 14618.
Please send $3 (Cash or check – NO MONEY ORDERS)to cover our printing, mailing & handling costs. Allow 2 weeks for delivery.
To download a pdf copy of the FIFTY 50 Guide to the Low Glycemic Diet right click here and choose Save Target As.