What Are Acceptable Grams In The Low Gi & Low Carbs Diet?

Carbohydrates are a predominant macronutrient in the American diet, accounting for at least half of the daily calorie intake. Eating too much carbohydrates, especially too much of the high glycemic index carbohydrates, which increase your glycemic load, can result in weight problems and an increased risk of developing type 2 diabetes, cardiovascular diseases and some cancers, according to a paper published in 2002 in the "American Journal of Clinical Nutrition." The glycemic load combines the grams of carbohydrates you eat with the glycemic index of the foods you eat to determine to what extend your diet causes your blood sugar levels to raise after eating.

Low-Carb Diets

Although the carbohydrate target can vary from one low-carb program to another, most low-carb diets recommend limiting your daily carbohydrate intake somewhere between 50 g and 150 g a day. Some low-carb diets even recommend restricting your carbohydrates below 20 g a day during the initial phase to jump-start your weight loss and help you eliminate carb cravings as quickly as possible. However, it is best to determine your own personal tolerance to carbohydrates. Try keeping your carb intake stable for a week and track how it influences your body weight. For example, if a daily carb intake of 80 g results in weight gain, reduce your carb intake to 75 g or 70 g the following week to see if this level of carbohydrate intake is more suitable. Adjust your carb intake as needed to allow you to either lose or maintain your weight.

The Glycemic Index Values

The amount of carbohydrate you eat is an important factor, but the type of carbohydrates you choose can also make a big difference in your overall health and body weight. The glycemic index, or GI, classifies carbohydrate-containing foods according to their ability to elevate your blood sugar levels. The glycemic index is measured on a scale of zero to 100. There is no grams of glycemic index, but looking at the glycemic index value of a food can help you make the healthiest choices. Avoid foods with a high glycemic index, or a value of 70 or above, because they cause large blood sugar swings. Instead, choose low glycemic index foods with a value of 55 or below to help you stabilize your blood sugar levels throughout the day. Foods with a medium glycemic index -- between 56 and 69 -- have an intermediate effect and should be consumed with moderation.

High GI and High-Carb Foods To Avoid

Eliminate foods with both a high glycemic index of 70 and above, and a high carbohydrate content per serving from your diet to be successful with your low GI and low-carb diet. Such foods include most grains, especially white rice, white and whole wheat bread, most breakfast cereals, instant oatmeal and granola bars, as well as potatoes, candies, sugars, jams, syrups and desserts.

Low GI and Low-Carb Foods

The best foods to include on your low GI and low-carb eating plan include non-starchy vegetables, grains like barley, quinoa, Basmati rice, whole grain pasta, sourdough bread, stone-ground whole grain bread and steel cut oats, legumes, whole fruits, plain milk and plain yogurt. All these foods have a GI of 55 or lower. Track your carbohydrate intake and keep it close to your established personal target, which should be between 50 g and 100 g a day for most people. However, the target needs to be individualized according to your personal tolerance. In addition to these healthy carbohydrate choices, include lean sources of protein, such as lean meat, poultry and fish, as well as healthy fats from olive oil, canola oil, avocado, nuts and nut butter.