I recommend replacing refined carbs with foods that have a Low Glycemic Load – foods that release their energy into our bodies slower and for longer, helping us avoid the rapid ups and downs of sharply rising and falling blood sugar levels.
Patrick Holford has collated a very helpful list of Low GL foods, in his book The Optimum Nutrition Bible
Click the button below to view and download the Low Glycemic Load Food List.
This is a guide only as the amount of a food you eat will alter the effect on your blood sugar. So foods in bold with a low GL you can eat liberally and are good for you in your diet. Limit the normal text foods and avoid the foods in italics, which have a high GL and will affect your blood sugar level. The key is to limit the total GL of your diet so you eat no more than 50 GL points a day or 15 at each meal.Foods containing no carbohydrate, composed entirely of protein or fat (meat, fish, eggs, cheese, mayonnaise), have a GL of 0 and are not included in the chart.
If you want to find out more about GL foods, Patrick Holford has some very helpful resources on his website.
https://www.patrickholford.com
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