Even though the glycemic index diet is making waves amongst diabetic and other weight loss circles, it is not as simple as it sounds. Proponents of the glycemic index diet feel that you are well on your way to weight loss if you keep in mind the pre-calculated GI values of foods. This is because they stabilize your blood sugar levels and don’t make you feel hungry so soon.

However, if you follow the glycemic index diet to the T and go with a guide book, you might see results pretty soon. However, after the guided phase or if you are venturing to do it on your own, think twice as the glycemic index diet can be a little confusing.

It is unlike other diets that have fixed points vales and once you’re familiar with the nutritional content of some of your favorite foods, you can make educated guesses about the rest. With the glycemic index diet some foods can totally throw you off.

Case in Point: Watermelon

Look at the fruits category, for instance. It is easy to understand that dates are high in sugar and therefore have a high GI value. However what fruit do you think comes next on the glycemic index diet list? Watermelon - surprise, surprise! Apparently watermelon has a higher GI point value than even bananas so that would be difficult o understand if you were unaware of exact GI points. One would normally think that watermelon is a very healthy choice with high water content and therefore should be eaten frequently. However that is not so if you are on the glycemic index diet.

White Carbs

Another big surprise is that white rice is lower on the glycemic index diet points list as brown rice and the same goes for bread choices too. 100 per cent whole wheat bread rates higher on the glycemic index than many other bread choices which is a little hard to understand. One can understand how instant rice or sticky rice is higher on the GI, but white being better than brown is a new thing for deters the world over.

Other low calorie foods that you would generally indulge in on many diets also have significant GI values such as popcorn and nuts. However, only a few food items are yet to be highlighted as being low GI or have point values under 10. Chana daal, a form of chick pea lentil easily available in Indian food stores or Asian aisles at the supermarket is just 8 on the GI scale. However, how long can you go until you’re sick of chana daal?

free glycemic index chart

free glycemic index chart

If you’re already familiar with the glycemic index diet and need a list of what you should eat and what you should avoid, read on to see which choices in each category you need to change and which are fine to stick to.

Fruits and Veggies

Opt for produce low on the glycemic index list such as cherries and pears as opposed to dates and bananas. Apples and oranges rank somewhere in the middle so occasionally treating yourself to those is still far better than a cup cake with frosting and sprinkles! In the veggie department, salad fixings like cabbage, lettuce and carrots are low on the glycemic index list. Starchy vegetables like peas and corn rank somewhere in the middle and pumpkins and parsnips are pretty high on the glycemic index list so should be had only occasionally.

Dairy and Breakfast

If you’re wondering what to have for breakfast, try muesli and all bran cereal with low fat milk. Avoid sugary cereals or even relatively deceptive ones like corn flakes and Chex.

Lunch and Dinner

If you’re in to soups, then tomato and minestrone soup is a good choice from the glycemic index list. Avoid pea and black bean soup as they rank much higher. Hummus is a great appetizer, lunch item or snack with just 6 GI points on the glycemic index list. Whole wheat pasta is the best option if you’re into fettuccine and spaghetti as opposed to rice vermicelli. Talking about rice, always go for the long grain varieties, they rank much lower on the glycemic index list than wild rice or instant rice. Couscous is another healthy option. In the carb category, pumpernickel bread is the safest choice as it is the lowest in the glycemic index list. Conversely, French baguette and other refined white flour carbs are high on the GI list and can spike your blood sugar levels albeit temporarily.

If you enjoy potatoes, opt for yams as opposed to baked or instant mashed varieties. French fries rank on the higher side of the glycemic index list as well and there are no surprises there. However, anything occasionally and in moderation is considered okay. For dinner options, again carefully evaluate the glycemic index list as fish sticks for instance are half the GI point value of packaged macaroni and cheese. There are a lot of healthier options; all you need to do is find them and make them part of an active lifestyle. That way you can splurge on a treat when you’ve worked really hard all week.

free glycemic index chart

glycemic index listing

low glycemic index foods

glycemic index food list

glycemic index listing

glycemic index chart

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