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How can I lower the glycemic index (GI) of foods?

Janis Jibrin, MS, RD
Nutrition & Dietetics
You can lower the glycemic index (GI) of some foods by cooking, cooling, and reheating. You can also:
  • Add some fat. Fat slows stomach emptying, delaying the process of converting food to blood sugar. This isn't a license to slather on the butter, however! Instead, use moderate portions of healthful fats. Adding peanut butter, nuts, avocados, or olive oil is a smart way to help tame the carbohydrates in a meal.
  • Toss it with lemon juice or vinegar. These acidic condiments have been shown to reduce the GI of a mixed meal. For example, the vinaigrette from the salad will help blunt the rise in blood sugar from the side of rice on your plate. Marinating a potato salad in a vinegar or lemon juice dressing will do the same (plus, if you cool the salad overnight, you drive down the glycemic index even further).
The Best Life Guide to Managing Diabetes and Pre-Diabetes

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The Best Life Guide to Managing Diabetes and Pre-Diabetes

Bob Greene has helped millions of Americans become fit and healthy with his life-changing Best Life plan. Now, for the first time, Oprah's trusted expert on diet and fitness teams up with a leading...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.