Glycemic Index Diet Plan

The glycemic index (GI) is a measure of the effects of carbohydrates on blood sugar levels. When we intake carbohydrates in our food, it breaks down slowly during digestion and releases glucose into the bloodstream. When glucose is released rapidly or slowly, the individual is said to have a high GI or a low GI respectively. Around 1980, Dr. David J. Jenkins and his colleagues developed the glycemic index at the University of Toronto. They also conducted research to list out foods that would help diabetics. This research has helped many dietitians to chalk out GI diet plans for individuals using specific GI foods.

A diet plan of a low GI is considered more healthy as the slower rate of digestion results in a slower rate of absorption of the carbohydrates from the food. It helps to balance the levels of glucose and blood lipids in the body. For categorizing foods under different GI range, the level of glucose it makes in body is used as a reference. The glycemic index is a range that consists of a scale from 1 to 100, and is measured at 50 grams of carbohydrate in (a particular) food absorbed into the bloodstream as glucose.

Glycemic Index
Category	GI Range	Associated Foods
High GI	70 and above	baked potatoes, cornflakes, rice crisp, white bread, croissants, watermelon, straight glucose, etc
Medium GI	56 - 69	whole wheat products, white rice, sweet potato, sugar, etc
Low GI	55 or less	legumes, pasta, fruits, vegetables, grainy breads, milk, sea-food, brown rice, etc

Glycemic Index Diet: What to Eat

• Eat three low GI meals, with at least one meal with the combination of high or medium GI foods.
• Eat more of brown, wild or parboiled rice, and occasionally white rice.
• Add a variety of green leafy vegetables to the salad. Avoid salad dressings on them.
• Eat plenty of fruits throughout the day.
• Preferably eat sweet potatoes instead of white potatoes. Bake, grill or boil them, avoid frying.
• Choose breads and other bakery products made of whole grains like oats, barley, wheat, barn, etc. rather than white flour.
• Eat unprocessed cereals like oats, muesli, cornflakes, cereals made with psyllium, etc. instead of sugar coated cereals.
• While eating meals, spread the quantity of the carbohydrate intake evenly throughout the day.

Low Glycemic Index Diet Plan

• Breakfast: A bowl of plain muesli with low fat yogurt topped with a nuts and fresh fruits and a glass of orange juice.
• Mid Morning Snack: A fruit smoothie made with low fat milk.
• Lunch: Chicken satay with peanut sauce or grilled tuna and stir-fried vegetables.
• Mid Afternoon Snack: Fruit salad.
• Dinner: Lean roasted meat with either baked sweet potato or pasta, and green salad.

A glycemic index diet plan has many benefits, as it incorporates in its plan all types of GI index ranging foods. A low GI diet has proved to be very beneficial for patients suffering from diabetes. Besides that, it helps to keep the weight in control, helps to reduce blood cholesterol levels, and increases the body's sensitivity to insulin. The slow continuous release of glucose into the blood stream also helps to keep energy levels high.