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The “glycemic diet index”  refers to a system of ranking carbohydrate-based foods according to how much they raise a person’s blood sugar level when eaten. The index was originally created as a tool to help diabetics manage their disease, but since then has found its way into the mainstream in grand fashion. This may be due to the claims that low glycemic foods can help control appetite and weight and may be useful for people with diabetes or pre-diabetes.

You may ask, “why should I care, I don’t have diabetes.” The truth is you don’t have diabetes yet. Studies consistently show that consumption of foods high on the glycemic index lead to weight gain. They can also lead to blood sugar spikes and eventually to diabetes. Refined white flour and sugars, quickie foods with little to no real nutritional value, and convenience foods tend to be the biggest culprits. Empty calories.

By comparison, what do low glycemic foods tend to look like?  They’re generally high in fiber, contain little to no refined sugar, are very nutritious, and are healthier than most processed foods. Examples include legumes, fruits, vegetables, whole grains, lean meats, and healthy fats.

The focus here though is quality of the carbohydrates you’re consuming, not quantity.

Low glycemic carbohydrates = feel fuller while enjoying plenty of good whole foods

“What’s the catch?” you ask. It may not be as easy to spot a low glycemic food as you think. There are vegetables that rank higher on the glycemic index than candy bars. And there are plenty of other good foods that can have a high rating as well, like fruit juice or a potato for example.

Is there any way to know the exact GI score for a particular food that you are eating on a specific day? Probably not, unless you have a whole foods laboratory in your house. Therein lies some of the uncertainty with taking the index too literally. The ripeness of fruit for example or the cooking method for a vegetable you’re having for dinner may dramatically affect its final number. Our advice: don’t get too fixated on the details. Broccoli is broccoli is broccoli. It’s not going to peak out at the top of the index spectrum. Stick to your basics.

The good news: Low glycemic eating tends to avoid calorie counting, so if you’re tired of having to restrict your portions all of the time, this will be a nice break. All you really need is a basic understanding of the glycemic index. Studies show that when dieters are not restricted formally to strict portion control, when they’re eating good whole foods, they feel better about themselves and begin to self-moderate their own eating habits.

The truth is the glycemic diet index is what you make of it. If it helps you eat a healthier diet, cnuhances are you’re going to live a longer, better life, and be happier doing it.

For a nice, easy-to-read Glycemic Index Chart, here is a good one I found.

*While there is plenty of research on the glycemic food index, the results have been inconsistent. Further research is needed to reach consensus on whether the index works as a long-term weight loss plan.

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