Glycemic Index Diet

A Glycemic index diet is a diet plan depend on how food affects your blood sugar level. The Glycemic index itself mean the calories counting, carbohydrate counts in food choices. In diet, carbohydrate-containing food is mostly recommended by which food increases blood sugar. This diet also refers to the primary guide for the meal only and doesn’t specify the proper size or the best number of calories, carbohydrate, or fats.


The purpose of a Glycemic index (GI) diet is to consume carbohydrate-containing foods that are less likely to cause large increases in blood sugar levels. The diet also stands for lose weight and forbid from chronic diseases like obesity, diabetes, and cardiovascular disease.

Why you might follow the GI diet

You might choose to follow the GI diet because of you:

  • Need help maintaining blood sugar levels as part of a diabetes treatment plan
  • Need help planning and eating healthier meals
  • You Want to lose weight or maintain a healthy weight

You might be able to attain the health benefits by having a healthy diet, maintaining a healthy weight and do enough exercise.

Before starting any weight loss diet firstly consult to the doctor if you have any serious issue with diabetes.

A Basic overview of carbohydrates, blood sugar, and GI values is helpful for understanding Glycemic index diets.


Carbohydrate is a type of nutrient in foods. The three basic forms are sugars, starches, and fibre. When you eat or drink carbohydrate-rich food then your body breaks down the sugars and starches into glucose, it is the main source of energy for cells. Fibre helps to throw out wastage food from the body.

Different types of carbohydrate foods have different properties which help in quick digestion and then glucose enters your bloodstream speedily.

Understanding GI values

By many research methods, the distribution differs from GI value to food. In a simple manner, the number depending on which food item hike your blood glucose levels compared with pure glucose raises blood glucose. GI values are divided into three categories:

  • Low GI: 1 to 55
  • Medium GI: 56 to 69
  • High GI: 70 and higher

For example, a muffin made with white wheat flour has a GI value of 77. A whole-wheat muffin has a GI value of 45.

What You Can Eat

Foods on the Glycemic index diet are scored on a scale of 0 to 100 based on how much they raise your blood sugar level.

  • High-GI foods (70 or higher): white baked potatoes, crackers, sugar-sweetened beverages, white rice, white bread, pretzels.
  • Medium-GI foods (56-69): spaghetti, ice cream, bananas, grapes, raisins
  • Low-GI foods (55 and under): carrots, milk, fruits, oatmeal, peanuts, peas,

On the diet, you will have to eat more foods in the Low-GI category, and lesser the high-GI group.

The Final Word

The Glycemic index diet helps people who are suffering from diabetes which manage their blood sugar. For those with diabetes or pre-diabetes, this diet is important for taking charge of the food which you eat and stay healthy and active.

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