How to Eat Lower on the Glycemic Index

By Dr. Jean Harvey, Ph.D., R.D., Joyce Hendley, M.S., Rachel Johnson, Ph.D, M.P.H., R.D., "5 Rules of Thumb for Lowering the Glycemic Index ," The EatingWell Diet (2007)

5 tips for low-glycemic eating (and how it can help you lose weight).

Fiber up.
Experts recommend that we get 25-30 grams of fiber daily, but most of us barely meet the halfway mark. Aim for that goal, and you’ll also be lowering the glycemic values of your meals by making them move more slowly through your digestive system. Try reading labels and selecting packaged foods with highest fiber content; leave the peels on vegetables and fruits when they’re edible. Make your default breakfast a high-fiber cereal; shop around to find a brand you like that provides at least 8 grams of fiber per serving. Try to eat beans, lentils, split peas or other legumes at least three times a week; snack on fiber-rich foods like popcorn, high-fiber crispbreads, and nuts and dried fruits in moderation.

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