GI Index and Diet Plan

A GI, or glycemic index, diet focuses on making good food choices because you emphasize the quality, not the quantity, of carbohydrates that you eat. Whether you are trying to control your blood sugar levels or improve your health, be sure to gather information and ask your doctor before starting any diet.

GI Index

For a food that contains carbohydrates, the glycemic index, or GI, describes the potential effect that the food has on your blood sugar levels after you eat it. MayoClinic.com states that the carbohydrates from high-GI foods are quick to enter your bloodstream, and this can cause spikes in your blood sugar levels. This can be especially concerning if you have trouble controlling your blood sugar, such as in pre-diabetes or diabetes. Carbohydrates from low-GI foods are slower to release into your blood.

GI Diet Background

A GI diet emphasizes low-GI foods to help regulate your blood sugar levels. MayoClinic.com states that common reasons why you might follow a low-GI diet are to manage your diabetes, lose weight by reducing your hunger or to eat a healthier overall diet. Low-GI foods are often nutrient dense, with whole grains, fruits, vegetables and legumes providing essential nutrients -- dietary fiber, vitamins and minerals. Another benefit of following a diet based on the GI is that it is simple. You do not have to count calories, fat grams or grams of carbohydrates.

Balanced Diet Plan

According to the Linus Pauling Institute Micronutrient Information Center, you can follow a low-GI diet plan by including foods such as beans, lentils, skim milk, nuts, fruits and nonstarchy vegetables. Reduce your intake of baked potatoes, white bread, rice and pasta, candies, soft drinks and sweets. The GI does not consider other nutritional factors such as the saturated fat, cholesterol, vitamin or mineral content of foods, and you should aim for an overall balanced eating pattern, such as recommended in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

Weight Control

If you are trying to lose weight, remember that your calorie balance is the most important factor. You need to limit your calories or increase your exercise in order to lose weight. Even though you may get other nutritional or health benefits if you choose low-GI carbohydrates instead of high-GI options, the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services states that people who eat a low-glycemic index diet do not tend to have better weight control.