Carbohydrates are necessary for health, as they provide the body with the energy it needs to survive. But not all carbohydrates are created equal. The glycemic index ranks carbohydrates on a scale of 1 to 100, with lower numbers representing the carbohydrates that are best for your diet and health. MayoClinic.com characterizes the glycemic index diet as one that chooses the best carbohydrates for balanced blood glucose levels, ultimately leading to loss of weight and better health.
Breakfast Foods
Foods with a glycemic index ranking, or GI, of 55 or less are recommended on a glycemic index diet. Avoid or limit your consumption of carbohydrates with a GI of 70 or more.
With so many boxed cereals touting all kinds of health benefits, it is sometimes difficult to make the right breakfast choices. When on a glycemic index diet, think oats, bran, whole grains and multi-grains. Porridge, oatmeal, oat bran and muesli are acceptable choices, as are most granolas. A bowl of oatmeal with a side of grapefruit, or low-fat yogurt topped with granola and a sliced banana will keep you within your desired glycemic index range.
Fruit
Although fruits are high in nutrients, each fruit contributes a different amount of carbohydrates to your diet. Cherries, grapefruit, apples, pears, plums, peaches, oranges, grapes and kiwi fruit fall in the lower GI ranges, making them healthy additions to your daily meal plans. Watermelon may be tasty, but it is one of the few fruits that you should avoid or limit your consumption.
Vegetables
Root vegetables and tubers are the most problematic when adhering to a glycemic index diet, as they contain a high amount of starch that convert to sugar when ingested. Avoid white potatoes, and opt for yams or sweet potatoes instead. Carrots have a low GI, making them a healthy choice with the right preparation--steamed or boiled. Most beans not only have a low GI, but they are a good, low-fat source of protein. Most vegetables fall in the medium to low range on the GI, with the exception of parsnips and broad beans, which you should eliminate from your diet.
Snacks
Watching the carbohydrates that you consume does not condemn you to a diet of cucumbers. When craving snack foods, reach for a bowl of peanuts or popcorn, or spread some sugar-free jam or marmalade on a rice cake or soda cracker. If you crave sugar, reach for a Mars Bar, one of the few candy bars that the glycemic index ranks in the intermediate range.
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