Glycemic Index Diet

Glycemic index is a gauge of how carbohydrates affect the blood glucose levels. Carbohydrates breaking down very fast and raising the level of blood glucose are considered to have a high glycemic index. The increase in blood sugar will drop swiftly and leave you feeling hungry.

Carbohydrates that have a low glycemic index will break down slowly and release glucose into the bloodstream slowly, which means the body will be getting a steady supply of energy, which makes you feel full for longer and will also help you avoid eating a lot.

Is it healthy to follow the Glycemic Index Diet?

This diet was developed with people with diabetes in mind. The diet is quite healthy because it does not restrict you from having any food groups that are considered important for the body such as proteins, carbohydrates, and fat.

There are some reports that have shown that following the diet lowers the risks of getting diabetes, prostate and colon cancer. The diet can also improve the good type of cholesterol, and result in lower risks of heart disease. Many of the dietitians will recommend this diet because it stabilizes sugar and insulin.

Glycemic Index Diet: Is It Easy to Follow

Following the GI Diet is easy, and you don’t have to deal with a lot of confusing calculations of calories, carbs, etc. Using the traffic light principle will better explain the type of foods that are encouraged and what you need to stay away from. The foods are categorized into three groups, with each having its color, like yellow, green, red. The red is a representation of the types of food you are going to avoid while green are the foods that you can eat when following the GI diet.

The Downside of the GI Diet

The GI Diet has been designed for specific foods; it can be a little hard to give every food a glycemic index, especially foods that are usually combined.

An ideal diet should not be only based on the product’s GI. An example is chocolate which has a lower GI than vegetables, but in reality, vegetables are far much healthier than chocolates.


  • The meals plans are easy to follow
  • There is no restriction on any of the food groups.
  • It reduces the risks of some health disorders such as diabetes, prostate and colon cancer, and heart attack.
  • It helps in stabilizing sugar and insulin levels.


  • The index has been developed for specific products, and it can be hard to define combined meals.
  • A good diet doesn’t have to be dictated by GI only. Getting rid of foods because they have a high GI index doesn’t make sense, and this is why it is not endorsed by the American Dietetic Association.