How To Lower The Glycemic Index Of Any Meal

Pick up any popular diet book written in the last 20 years, and you'll probably find a section on the glycemic index in there somewhere.

Books such as The Montignac Method (known also as Eat Yourself Slim), The South Beach Diet, The Atkins Diet and The Zone Diet all promote the idea that foods with a high glycemic index raise blood sugar levels. In theory, these foods cause large amounts of insulin to be secreted, leave you feeling hungry, and make it more difficult to lose fat.

Glycemic index

The glycemic index is a tool used to rank different types of food according to the effect they have on blood sugar levels. Foods that lead to a rapid rise in blood sugar levels are known as high glycemic index foods. Foods that lead to a slower rise in blood sugar levels are said to have a low glycemic index.

However, there are other ways besides eating only low GI foods to lower the glycemic index of a meal...

Add vinegar or lemon juice to your meal. Studies show that a few teaspoons of vinegar added to a meal lowers the glycemic index by 20-40% [2].

Vinegar (along with foods such as pickled cucumber) also helps to lower the insulin response to a starchy meal, possibly by slowing the rate at which the meal leaves your stomach [3, 4].

Vinaigrette dressing (one tablespoon of vinegar and two teaspoons of oil) works just as well. You can also use lemon juice if you prefer.

Include fresh fruit or vegetables in your meal. Including fresh fruits and vegetables in a meal also lowers the glycemic index [1].

At breakfast, rather than filling your bowl with cereal, cut the serving size in half, and replace the cereal with fruit such as blueberries or strawberries. Including vegetables — such as celery, broccoli, onions, spinach, tomatoes or peppers — with your lunch or dinner works in the same way.

The glycemic index is not the only, nor the most important, criterion by which to judge a food. But when it's used to supplement other information about food (rather than replacing it), using the glycemic index is a step in the right direction for anyone wanting to improve the quality of their diet.

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About the Author

Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines.

If you want better, faster results from the time you spend in the gym, click here now for instant access to his step-by-step muscle-building and fat-burning workout routines.

References
1. Jenkins, D.J., Kendall, C.W., Augustin, L.S., Franceschi, S., Hamidi, M., Marchie, A., Jenkins, A.L., & Axelsen, M. (2002). Glycemic index: overview of implications in health and disease. American Journal of Clinical Nutrition, 76, 266S-273S
2. Sugiyama, M., Tang, A.C., Wakaki, Y., & Koyama, W. (2003). Glycemic index of single and mixed meal foods among common Japanese foods with white rice as a reference food. European Journal of Clinical Nutrition, 57, 743-752
3. Liljeberg, H., & Bjorck, I. (1998). Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. European Journal of Clinical Nutrition, 52, 368-371
4. Ostman, E.M., Liljeberg Elmstahl, H.G., & Bjorck, I.M. (2001). Inconsistency between glycemic and insulinemic responses to regular and fermented milk products. American Journal of Clinical Nutrition, 74, 96-100