low glycemic foods

[jcslvrstr74]

I have been diagnosed pre diabetic, and need to follow a diabetic diet, I do not know which foods have a low glycemic index and which are high glycemic foods, should I avoid all rice, pasta, and potato, or are they good for a diabetic in smaller quantities? Should I just use “riced” veggies, zoodles, and shiritaki noodles. What about beans {legumes} I know they are good in fiber, but have been told that the body sees it as sugar, so they should be avoided. Currently I am not on medication for diabetes, the dr is hoping diet changes will keep it under control. I also have an under active thyroid and goiter, I am on medication for it. Any info would be greatly appreciated.. Thank you.

[Ossie-Sharon]

Hi, jcslvrstr. If you select whole foods, meaning high-fiber whole grains, fruits, and vegetables, as well as relatively unprocessed proteins (including legumes, which are an excellent choice for prediabetes and diabetes) and fats, you can limit the glycemic values of foods. Limiting portion sizes by following our menus here will help you to limit glycemic load, which is even more important. Regarding your goiter, it may helpful to avoid soy and steam “cruciferous” vegetables (cabbage, broccoli, cauliflower, kale, Brussels sprouts, Mustard greens, beet greens, collard greens, etc.).

[jcslvrstr74]

Thank you

[jcslvrstr74]

what about potato? I understand following the menu here, but if going out or invited to a friends for dinner, I am trying to make good choices about what I eat.

[Ossie-Sharon]

Hi, jcslvrstr. Potato does indeed have a high glycemic index score, but you can control the influence by limiting portion size – using your Menu Planner menu as a guide – and eating it after low-glycemic “padding” such as soup, salad, and high-protein foods.

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