Glycemic Index Guide and Choosing Low Carbohydrates

Glycemic Index GuideGlycemic index guide – we are all aware that carbohydrates are gaining bad reputations over the past years due to various diet schemes that were developed, but what we are not aware of is that, carbohydrates are what our bodies need the most. Carbohydrates are the main source of fuel for our muscles and brains, and without it, we will not be able to function properly. But, you should be careful in choosing the carbohydrates to go for as some may cause a bad impact to your insulin and blood sugar levels and may increase the risk of various health problems. For you to be able to properly identify the good and the bad carbohydrates, the glycemic index guide can help you.

A good glycemic index guide can help you measure how abrupt and severe a carbohydrate can elevate your blood sugar level. Take note that based on the glycemic index guide, carbohydrates which are broken down quickly ranks high on the glycemic index and can cause higher blood glucose curve. However, carbohydrates which are broken down slowly have low GI and the blood glucose curve is lower as well. The glycemic index guide can show you the food range which are of:

  • Low GI = 55 and below
  • Moderate GI = 56 to 69
  • High GI = 70 and above




When eating, make sure that your foods do not have carbohydrates that can go over 70 as this will have a negative impact on your blood sugar levels and your insulin levels as well. Elevated insulin levels are linked to various heart diseases and diabetes.

Foods which are high on the glycemic index guide often include white rice, white bread, processed foods, white potatoes and desserts. Various fruits and vegetables may have higher glycemic indices compared to others as well. Fruits, pasta and whole grains have moderate GI. Legumes and various dairy products have the lowest glycemic indices based on the glycemic index guide.

Choosing a low GI diet has various benefits including:

  • Improved diabetes and blood sugar control
  • Reduction of bad cholesterols
  • Improved insulin sensitivity
  • Reduce hunger in between meals and provide safety
  • Weight reduction

Here are some tips, based on the glycemic index guide that you can follow when choosing low GI foods:

  • Opt for non-tropical fruits instead of processed juices. Reduce the consumption of watermelon, pineapple, bananas, cantaloupe and other tropical fruits.
  • Prepare a balanced meal which may include whole grains, healthy fat and lean protein.
  • Eat lots of vegetables but do not consume too much carrots, beets, potatoes and corns.
  • Opt for unsweetened dairy products such as yogurt.
  • Make sure to include barley, long grain rice, whole wheat pasta, beans, brown rice, oats and quinoa into your menu and eliminate or lessen the consumption of white rice, potatoes, couscous and corn.
  • Snack on low-fat cheese, seeds or nuts instead of sweets, chips and crackers.

Whichever carbohydrates you choose to include in your diet, always take note of its effect on your blood sugar level and your overall health. When you consult with a doctor, a low glycemic index diet may be recommended as well as it is safe and healthier.