Base your food choices primarily on overall nutrition – including vitamins, minerals and fibre.. Don't dismiss healthy foods such as white potatoes just because they have a high GI. Their other nutritional benefits make them good choices.
• Try to choose at least one low GI food at each meal.
tips from this web site:
http://www.diabetes.ca/Section_About/glycemic.asp
• If you choose a high GI food, combine it with a low GI food, for an overall medium GI meal. For example, half a bagel (high GI) with a bowl of chili (low GI) , or corn flakes cereal (high GI) topped with a spoonful of All Bran (low GI) and some strawberries (low GI).
• Eat fresh fruit and vegetables. Fruits and vegetables have a low GI, so they break down into sugar slowly in your body. Canada's Food Guide recommends five to ten servings of fruits and vegetables every day. Enjoy a variety!
• Use vinaigrette instead of a creamy salad dressing. It's lower in fat, plus the acidity of the vinegar slows digestion, lowering the meal's GI.
• Watch your portion sizes; the bigger the portion, the more it will increase your blood glucose, regardless of its GI rank. For more information about healthy portion sizes, see the Handy Portion Guide .
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