Eat According to the Glycemic Index Diet

The "eat according to the glycemic index" diet is a food regime based on eating appropriate foods that are low in the glycemic index. But before getting to the actual food it is necessary to comprehend what is the glycemic index.

The glycemic index is a number calculated by nutritionists based on how long does the human body takes to absorb its carbohydrates. Glucose is the simplest sugar that the body can easily absorb and is the basis for calculating the glycemic index of other foods. When a person eats glucose (or sugar) there is a quick surge or spike in blood glucose levels that fade out after a few hours. Complex carbohydrates coming from whole grains are absorbed not as fast and there are no sudden spikes in sugar blood levels.

Eating low glycemic foods can help normalize blood sugars levels and reduce the risk of diseases such as diabetes and cardiovascular diseases. The "eat according to the glycemic index" diet is based on eating foods with low glycemic index and avoiding foods with high glycemic index values.

To make it easier proponents of this type of food regime classify foods in 3 classes: low-GI foods (lower than 55), medium-GI foods (between 55 and 70) and high-GI foods (higher than 70). Let's see a list of high-GI and low-GI foods.

Some of the worst foods with a High Glycemic Index (consumption should be limited to the max).
All processed cereals and starchy food fall in this category and should be avoided or at least limited. Here are some examples of common high-GI foods:

-Bread (white) GI: 71

-Potato (baked) GI: 85

-Breakfast Cereal (Cornflakes) GI: 83

Focus on some of the best low Glycemic Index foods

-Low-fat Yogurt GI: 14

-Whole grain bread GI: 48 (see how the GI changes from whole to white bread)

-Apples GI: 38

-Whole wheat pasta GI: 37

-Vegetables and fruits (in general) around 15

If you plan to eat low glycemic index foods you need to do some planning and your homework.

*Plan what food will you buy and what not. It is easy to slip at the grocery store if you are not clear on what to buy.

*Plan your meals at least one day in advance so you can prepare them accordingly and not end up eating whatever you find around the house or at work.

*Be aware of snacks. You can easily derail your low GI food consumption with snacks since many of them are processed and fall into the high GI category.

Eating low GI foods may bring you many benefits. Below you have a couple of resources to know the exact number for the foods you are planning to eat. Remember low glycemic index are good and high GI foods are bad for your health.

Sources

Personal and Professional Experience

Glycemic Index Chart: http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

www.nutritiondata.com