The Slow-Carb Diet

Replace as many as possible high-GI foods in your diet with healthy lower-GI alternatives.

Add or substitute at least one healthy low-GI food at each meal. Include protein and fat whenever you eat a high-GI food.

Choose low-GI whole grains over refined as often as possible.

Reduce the blood-sugar impact of any food by pairing it with one that has a lower glycemic index. For example, smother waffles (high-GI) with blueberries (low-GI).

Control portions. Big meals — no matter what they contain — always stimulate a higher blood-glucose response than smaller ones, says Dr. Katz.