Glycemic Index Brown Rice, Chocolate, Fruits and Vegetables

People looking to eat more foods that are low on the glycemic index have definitely taken a step in the right direction! This is a decision that will increase overall well being and may even lead to a longer life with less disease. This is in part due to the many healthy foods that are low on the glycemic index brown rice, fruit vegetables, and others.


People often believe that eating foods that are lower on the glycemic index means giving up taste and, well, fun, but this is not the case.  By making proper food decisions it is possible to still eat tasty, enjoyable foods and still eat foods that are lower on the glycemic index.  Chocolate, especially dark chocolate that is low in added sugar is a perfect example of a food that is low on the glycemic index.  After all, who doesn’t like chocolate?  Dark chocolate isn’t just tasty, in moderation, dark chocolate has been shown to be quite beneficial as it contains a large amount of antioxidants per calorie.

This means that it’s okay to have some dark chocolate to satisfy that sweet tooth.  Dark chocolate can in fact be used as a value tool in the quest to avoid high glycemic foods, such as a donut or highly processed ice cream loaded down with sugar.  Simply switch out that donut or ice cream for some dark chocolate when you are looking for a snack food or treat, and you will instantly be making progress towards eating lower on the GI.

Low Glycemic Index Brown Rice is Easier to Eat than You Think!

But what about carbs?  Carbohydrates can be a tough glycemic index challenge, but one path toward eating more low glycemic index foods is to switch out that white rice for low glycemic index brown nice.  “Glycemic index brown rice” is a common term due to the fact that rice is such a staple ingredient and carbohydrate around the world.  The simple act of switching from white rice to low glycemic index brown rice allows one to eat lower on the GI.


While this may be a small change, it can have a large impact over the long term.  Of course, other simple carb switches besides low glycemic index brown rice.  For example, try replacing white bread for a more nutritious and healthier alternative such as rye, wheat, pumpernickel or oat is another way to easily and effectively lower one’s consumption of high GI foods.

Easy changes to one’s diet are abundant and simple once the decision has been made to move in that direction.  Switching out ice cream, cookies and other junk food for low-sugar, preferably organic, dark chocolate isn’t really too much of a sacrifice.  And most people will really not notice much difference between white rice and low glycemic index brown rice either.  These are easy moves that can be taken, but in the long term will have a profound impact on your health.

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Dining Out on a Low Sugar Glycemic Index Diet

If you are on a low sugar glycemic index plan, dining out clearly provide some hurdles and challenges.  However, rest assured, as there are ways to work around these problems.  It would be nice if we could cook every meal and home and know exactly what is going into our food. However, there are times that we must dine out due to business travel or unexpected circumstances.  Yet, there are strategies that you can use to reduce some of the worry that comes with eating out that will still allow you to maintain your low sugar glycemic index goals.


Many of us are natural born procrastinators and planning ahead may prove to be a challenge.  That stated, however, a little planning ahead makes it possible to dine out and still eat low GI foods.  One way to do so is learn in advance what restaurants serve meals that meet your low sugar glycemic index requirements.  Much of this work can be done by simply visiting the websites of restaurants in advance and studying their menus.  Once you know what restaurants and what meals are safe, you have won half the battle.  By doing this “homework” in advance, you will have a pretty good approximate idea of what foods you can and cannot eat.

Sugar and white flour are junk food that will cause your glucose levels to rise.  Unfortunately, these are two very widely used ingredients in both fast food restaurants and other restaurants.  Combating this fact can be tricky as it means that deciphering the sugar glycemic index of a given dish on a menu might devolve into guesswork.  One way to combat this factor is to select foods that have less potential for hidden ingredients.  For example, you could pick a vegetable stir-fry but ask for sauce on the side.  There would be a low chance that high sugar glycemic index ingredients could hide in just vegetables.

Some aspects of dining out can clearly be tricky.  But one of the best moves you can make toward staying low on the GI is to avoid the obvious pitfalls.  For example, sugary desserts are clearly going to impact one’s glucose level.  Unless a piece of cake is clearly labeled “sugar-free,” the odds are extremely good that your desert will have white sugar and be a high sugar glycemic index choice.


A good overall strategy for dining out is to be very proactive in your dining choices and decisions.  Part of being able to take this proactive posture is to have a decent rough knowledge of the foods you can eat on a low sugar glycemic index diet.  By doing so, you will know what foods on a menu look to be problematic.  Armed with this information, one can go a long way toward avoiding high GI foods.

Also don’t be afraid to ask lots of questions and also don’t be shy about telling a restaurant that you are trying to eat low sugar glycemic index foods due to your blood sugar levels.  If you ask for help, the odds are great that you will be given a good deal of information about your food and a straight answer about its ingredients.  This strategies along with avoiding major red flags like white flour and sugar should greatly increase your odds of avoiding high sugar glycemic index foods while dining out.

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