The glycemic Index is a carbohydrate ranking system. Carbohydrates are given a ranking number based on how sharply they raise blood sugar. Foods with a low number, or low glycemic index, have a minimal effect on blood sugar, while foods with a high number, or high glycemic index, have a significant effect on blood sugar. A glycemic index diet is used to help control blood sugar for people with diabetes, and it also helps with weight control, according to the Glycemic Index website.
Diet Principles
The basic meal plan for the glycemic index diet involves selecting foods with a low or medium glycemic index, according to the American Diabetes Association, or ADA. High glycemic index foods can be eaten, as long as they are consumed with a low glycemic index food to balance out the affects on blood sugar, the ADA continues. Only carbohydrates, such as starches, grains, fruits, dairy, starchy vegetables and legumes, have a glycemic index. Meats, fats and nonstarchy vegetables don't have a glycemic index.
Low Glycemic Foods
A glycemic index of 55 or less is considered a low glycemic index food. Low glycemic index foods make up the bulk of the carbohydrate choices on the glycemic diet. Examples include chapatti, corn tortillas, barley, corn, whole-wheat pasta, rice noodles, apples, oranges, dates, peaches, bananas, taro, plantains, carrots, ice cream, milk, yogurt, soy milk, soybeans, kidney beans, chickpeas, lentils and chocolate. Carbs high in fat and fiber generally have a lower glycemic index, according to the ADA. Ripeness also affects the glycemic index, e.g. the riper the banana, the higher the glycemic index number.
Medium Glycemic Foods
A glycemic index of 55 to 69 is considered a medium glycemic index food. Medium glycemic index foods can be consumed regularly as part of the glycemic index diet, says the ADA. Examples of medium glycemic index foods include brown rice, couscous, wheat roti, meusli, pineapple, sweet potatoes, french fries, popcorn, potato chips, soda and honey. As with any diet, it is important to continue to control portion sizes of all foods even if the glycemic index is low or medium, reports the ADA.
High Glycemic Foods
A food with a glycemic index greater than or equal to 70 is considered a high glycemic index food, which causes a rapid rise in blood sugar, leading to an increase in insulin secretion. The additional insulin causes a drop in blood sugar, causing hunger and fatigue, according to website RD411. When following a glycemic index diet, high glycemic index foods should be avoided unless combined with a low glycemic index food. Examples of high glycemic index foods include white bread, white rice, corn flakes, instant oatmeal, watermelon, boiled or mashed potatoes and rice crackers.
Considerations
The glycemic index diet may help control hunger and blood sugar, but it has some limitations. In addition to the ripeness of food, food preparation can also affect the glycemic index number. For example, pasta cooked al dente has a lower glycemic index than pasta cooked longer. Also, the digestion of carbohydrates differs from person to person and even from day to day, according to RD411. A number of foods with a low glycemic index are high in calories and low in nutritional value, such as chocolate and ice cream.
