Low Glycemic Index Diet

Carbohydrates are the main source of energy and intake of carbohydrates influences blood sugar levels significantly. Low glycemic index diet is based on the ranking of various sources of carbohydrates taking into consideration how they affect our blood sugar levels. Those foods which cause very small fluctuations in our blood glucose and insulin levels are termed as low glycemic index foods. Let us take a look at low glycemic index diet.

Low Glycemic Index Diet Plan

Including low glycemic index foods in regular diet helps lower the risk of diabetes and heart disease. Following low glycemic index diet is the easiest way to keep the weight in control because the diet not only helps to reduce blood cholesterol levels but it also helps to increase body's sensitivity to insulin. You can include complex carbohydrates instead of fatty foods to reduce calories. Whole grains, pasta, brown rice, sweet potatoes, etc. are some examples of healthy (complex) carbohydrates while white rice and white bread are examples of processed carbohydrates which do not contain much fiber and nutrients and hence are termed as high glycemic index foods. Low glycemic index diet foods promote slow but continuous release of glucose into the blood stream. So they are recommended for high energy levels. Glycemic index diet is many times misinterpreted as diet for diabetic patients. Healthy people can follow low glycemic index diet to maintain weight.

Glycemic index (GI) of foods ranges from 1 to 100. Foods with 55 or less GI are termed as low GI foods, foods with GI 56-69 are referred to as medium glycemic index foods and foods with GI more than 70 are known as high GI foods. In a low glycemic index diet, you are supposed to consume three low GI meals and one meal containing foods of high and medium GI. You are expected to include various green leafy vegetables and lots of fruits in your diet. You may eat white rice occasionally but you should avoid white flour. You are advised to include whole grain products and brown rice. Similarly, fried potatoes should be avoided. Instead baked, grilled or boiled potatoes can be included in diet.

Low Glycemic Index Foods to Eat

While following low glycemic index diet, you don't have to worry about low glycemic index diet menu because you can include variety of food items in this diet. Glycemic index food list contains hundreds of items. Low glycemic index diet recipes are available on various sites and you can enjoy the diet easily. Glycemic index chart consists of low glycemic vegetables, fruits, pastas, dairy products, cereals, grains, beans, etc. Here is a table which shows glycemic index of various types of sugars.

List	Classification	Glycemic Index
Fructose	Low	53
Honey	Medium	58
Lactose	Low	46
Maltose	High	105
Glucose	High	100

This explains why dietitians recommend honey and ask you to avoid white sugar. Here follows a small list of low glycemic foods to eat.

Food	Glycemic Index	Food	Glycemic Index
Wheat kernels	40	Parboiled rice	48
Pearl barley	25	All bran	41
Rye	33	Cracked barley	48
Apples	37	Avocados	42
Dried apricots	30	Cherries	20
Grapefruit	23	Pear	35
Plum	36	Oranges	40
Peach	41	Asparagus	14
Cabbage	10	Eggplant	13
Spinach	14	Green peas	15
Yam	50	Sweet potato	52
Zucchini	15	Summer squash	12
Onions	10	Carrots	49
Corn	55	Mushroom	10
Macaroni	47	Skim milk	32

I am sure, after seeing the above list of low glycemic foods to eat, you will accept the fact that following a low glycemic index diet is quite easy. A balanced diet and regular exercises can help you lead a happy and healthy life.