Glycemic Index Diet


Glycemic Index Diet or GI diet is a diet meant for people suffering from diabetes. Also known as a low glycemic diet, the index is valued as the ranking of various carbohydrates that measure the rate of increase of the blood sugar level with the ingestion each food type. The diet was first introduced by Dr. David J. Jenkins, a professor at the Toronto University. It was published in a book form later on by Rick Gallop , the erstwhile president of the “Heart and Stroke Foundation”, Ontario.


The diet measures all food items against the GI of glucose which is set at 100. Contrary to the popular belief, sugars are attributed with a medium Glycemic index making professionals argue in favor of incorporating sugars as a part of the diabetes diet.  


The diet does not work instantaneously. On the contrary, it takes a long time with the body weight and blood sugar levels being controlled and maintained for a longer period.


Glycemic Index Diet: Characteristics

Food that is digested slowly is considered to be good and has a low GI. High GI food stuffs are not considered to be healthy with starch and carbohydrates being rated higher than sugar by this particular diet. However, it has also been found out that adding a little vinegar or fresh fruit juice to any food item lowers its glycemic index considerably.


The principle of the diet is that a person eating low GI foods is not bound to feel hungry in between meals.


Wholegrain breads, oatmeal, fresh vegetables and fruits are all low GI making them ideal for a diabetic. Legumes, kidney beans, dairy products, buckwheat and new potatoes are also low in glycemic index making them acceptable to the patients with high blood glucose levels.


GI Diet Restrictions

Any food item having a GI that exceeds 55 is considered to be harmful for diabetics. Some of the food items that need to be avoided while on a glycemic index diet include:-


  • White breads and Bagels along with the French Baguette.
  • Breakfast cereals like cornflakes, bran flakes, Rice Crispies and Coco pops.
  • Pumpkin and parsnips along watermelon and dates are considered to have a high GI and hence forbidden for a person on GI diet.
  • Rice and potatoes particularly when served in the form of French fries are extremely high on GI value making them non acceptable for a diabetic.


Low Glycemic Index Diet Plan

  • Breakfast- A couple of eggs, whole grain toasts with butter or agave syrup. Green tea or plain water is recommended as the acceptable fluids with low GI value.
  • Lunch- Chicken sandwiches or lean cuts of meat along with a deli roll with cottage cheese and green salad is ideal for a person following the diet. A soup rich in protein is recommended to be served as a starter.
  • Dinner- Cornbread that is high in fiber along with steamed vegetables and grilled fish or poultry can be labeled as a low GI meal. Fresh fruit and cottage cheese for dessert is usually a healthy alternative to baked items.


GI Diet: Trivia

Surprisingly, ice-cream is not considered to be unhealthy by the proponents of the Low Glycemic Index Diet. 







Glycemic Index Diet Blogs

Best Foods To Eat On A Low Glycemic Diet

Best Foods To Eat On A Low Glycemic Diet On : 15-Feb-2011 By : khao

Following the glycemic index is important to monitor the sugar levels in the body. A low glycemic diet is mostly recommended to people suffering from diabetes. A low glycemic diet helps in shedding those extra pounds. The food for glycemic diet benefits the...

What Can You Eat On The Glycemic Diet

What Can You Eat On The Glycemic Diet On : 11-Jul-2010 By : dietrikona

Glycemic index (GI) of a food in simple terms is the ability of the food to increase blood sugar levels and the glycemic index diet or glycemic diet is a food plan that determines what you can eat based on the GI of the food. The gycemic diet was primarily...

Glycemic Diet Menu

Glycemic Diet Menu On : 02-May-2011 By : Gourmet_lover

Glycemic Diet Menu includes low glycemic index foods to aid weight lose, curb food cravings and restore energy in the body. Glycemic index helps in tracks the rise in blood glucose levels after meal and thus, such kinds of diet can play a vital role to curb...

Low Glycemic Diet Menu

Low Glycemic Diet Menu On : 06-May-2011 By : Gourmet_lover

Low glycemic diet menu is a specialized food plan that stresses on consumption of food with low glycemic index foods meant to lose weight, refurbish body energy and check food cravings. Foods that have lower glycemic index takes longer to get absorbed and...

Glycemic Index Diet Photos