From the site Glycemic Index.com is the simplest description of a low-GI diet I’ve seen so far.
"The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet."
* Use breakfast cereals based on oats, barley and bran
* Use breads with wholegrains, stone-ground flour, sour dough
* Reduce the amount of potatoes you eat
* Enjoy all other types of fruit and vegetables
* Use Basmati or Doongara rice
* Enjoy pasta, noodles, quinoa
* Eat plenty of salad vegetables with a vinaigrette dressing
Very simple, but what is “Basmati” rice and how is it different from plain old brown rice? Per Wikipedia it seems mostly to have to do with being a longer grain, mostly cultivated in India, while “Doongara” is also long grain, but is from Australia.
So, when starting the switch to lower GI it turns out I can continue with a number of the changes I made when first diagnosed. With just a few a few tweaks I’m on a lower GI diet. So the plan for the moment is:
1. Keep eating six times a day instead of one or two.
2. Keep eating breakfast at six am; just change it to some form of oatmeal at least half the time.
3. The nine am snack (at work) can still be a Nutri-grain bar, for now.
4. Increase the Tuna content for lunch, keep the banana, and stay off of soda.
5. Keep the fruit cup, apple, grapes, or light yogurt for the three pm snack.
6. For dinner, first switch the chicken noodle soup to chicken barley, fairly often. Second, keep pasta as a staple, but check into effects of tomato sauce and watch for spikes on pasta night. Try stone ground tortilla with chicken strips, lettuce, Basmati rice, tomato and cheese. Drop breads with pasta or switch to sour-dough. Keep the whole grain turkey burgers as the replacement for cheese burgers. Keep thinking.
7. For the nine pm snack, drop ice-cream etc in favor of yogurt.
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