Glycemic Index

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The foundation of the Glycemic Index deals with the quality of carbohydrates and processed sugars.

It's less about the quantity of carbs and more about the quality – this is what drives your digestion & blood sugar, triggering how your body reacts to break down the food.

Foods which have a low glycemic index score create smaller variances in blood sugar and insulin.   These are triggers for responsible weight loss, but are also 100% tied to other benefits such as reduced risk of heart disease, diabetes management, and energy levels.

Glycemic Index Foods and the Glycemic Index Diet Benefits:

Moderate and sustained weight loss and weight management
Reduces feelings of hunger caused from High GI insulin 'crash' during digestion
Mild to moderate energy increase from blood sugar balance
Helps increase your sensitivity and positive reaction to insulin
Can reduce the risk of heart disease + helps cardiovascular health
Improves cholesterol levels and HDL/LDL balance
Supports diabetes friendly nutrition & symptoms of PCOS
Increases length of physical endurance 
Simplified "Start-up" online plans or Glycemic Index based Meal Delivery Programs

How the Glycemic Index Works

The glycemic index itself is a ranking (0-100 score, the lower the better) which classifies foods based on the degree they raise blood sugar levels during digestion.  Foods with a high glycemic index (GI) tend to be absorbed rapidly, which cause a dramatic rise in blood sugar levels since they're digested and broken down very quickly. 

By contrast, foods with a low GI only have a mild effect on insulin and blood sugar, take longer to digest because they aren't comprised of simple carbohydrates or refined sugars, and have a more balanced digestion with only gradual rise in blood sugar and insulin.  This makes you feel fuller for a longer period of time, prevents insulin crashes and binges, and promote healthy lipid and triglyceride levels.

Tests to score the Glycemic Index of foods, much of which is led by the University of Sydney, have led to dramatic levels of adoption for the glycemic index, including extensive tests by the American Diabetes Association and the American Heart Association.  It's also popular for use with hypoglycemia diet plan treatments.

Choosing Low Glycemic Index Foods

Unlike plans such as South Beach Diet, Atkins, or other low carbohydrate plans, the Glycemic Index focuses on foods which are the right "type" of carbohydrates – those which produce a low glycemic index score.

The surprising thing is that many foods that are high in carbohydrates are actually low or moderate on the glycemic index scale.  This presents some great rewards with those frustrated by "low carbohydrate" diets, but also requires some education of the follower to pick the right types of foods. 

To get started, it's recommended you familiarize yourself with the glycemic index food list to find foods rated low to moderate on the glycemic index (while avoiding the high GI foods).  Many people opt for help to get started, including ebook guides for the Glycemic Index, online diet help from reputable firms like eDiets which offer a glycemic impact diet plan — available in online or meal delivery format (glycemic index compliant).

Popular Low GI Foods

Coarse grains (the grainer the oats and grains, the better)
Avoid any foods showing as "enriched" – including "enriched whole wheat"
Barley and bran are excellent choices, including breads
Stone-ground flour and breads containing wholegrains
Sourdough – one of our favorites.  It's acidity neutralizes and slows digestion.
Basmati rice – or use whole grain non-enriched
Pasta, noodles, and quinoa are OK – but choose they type of noodles wisely (al dente is better too)
Salads, numerous types of vegetables – see the glycemic index chart for more complete list/details

Help for Those Looking to Start

Following a low glycemic diet can take some work.  We are big fans of NutriSystem for their Glycemic Index based meal delivery plans.  They've got over 170 meals to choose from, all are low GI, and now they offer a 4-week FREE offer.  It's worth checking out, especially if you're a busy parent or just looking to get the benefits without the effort of reviewing GI scores.

There are some reputable online diet plans which feature the glycemic index diet.  For many, these are a great way to get started – while you familiarize yourself with food types and nutrition.  It's also a great fit for working parents or those who are extremely busy.  They're inexpensive, about $3.99/week for the online plan, or you can opt for the meal delivery plan (costs very close to what you would buying and cooking food yourself).

Our highest reviewed partner for these is eDiets - though we're always open to suggestions for other professional vendors.  eDiets offers a Free Profile to help you get started.

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