Low Glycemic Index Diet

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Glycemic index (GI) is what determines the relationship between your carbohydrate intake and your blood sugar levels. High GI values mean that your blood sugar levels will spike. While carbs are digested into glucose and cause an increase to the blood glucose levels, keeping close watch of one’s GI is important especially when a person wanted to lose excess weight or is currently diagnosed of diabetes.

Upon realizing the importance of monitoring the glycemic index, the glycemic index diet was formed. Originally, it was intended for people are suffering conditions such as diabetes. Now, in reaching the main stream weight loss market, GI diet has become a popular health and weight loss program.

What is the Glycemic Index Diet?

The main idea behind the Glycemic Index diet is to decrease one’s carbohydrate intake. It categorizes all forms of carbohydrates on the food to guide all dieters to choose the kinds of food that they eat. For instance, simple carbohydrates such as white sugar and flour is placed on the ‘to limit’ list and foods such as vegetables and whole grains on the ‘to eat’ list.

The theory behind Glycemic Index diet is that simple carbohydrates cause the body to retain fat and raise its insulin levels. While this diet is generally healthy, it is highly restrictive, which often creates a problem among dieters.

Cutting out sugar and foods that are made from white flour in your diet is perhaps the hardest part of this diet. However, the significant health and weight loss benefits of Glycemic Index diet is enough motivation to keep at it.


So what can you eat with when you are under the Glycemic Index diet? First, you are encouraged to learn and remember the foods with low glycemic index. These foods are not only low in sugar; they are also nutrient-rich, less refined and higher in fiber. The key to food selection is quality and not quantity. Food under this category include whole grains, whole fruits, vegetables and legumes and lean and healthy fats.

A typical Glycemic Index diet meal would involve foods such as beans, peas, lentils, pasta, boiled rice and low-GI breads such as pumpernickel, rye pita, and quinoa and flaxseed. Foods rich in fiber are recommended for breakfast. Instead of white breads, you will shift to ‘brown’ options such as whole grain breads. Lastly, the diet observes three servings of fruits and five servings of vegetables. Since these foods are low in sugar, they usually keep you full at a longer time.

Glycemic index diet or PCOS diet delivers benefits which include reduced stored body fat, more energy, mental focus, better controlled and curbed food cravings, healthy blood sugar levels and reduced risk of developing diseases such as diabetes and coronary heart diseases. In addition, Glycemic index diet can be customized to optimize its blood sugar stabilizing benefits.