In order to make testing results accurate, scientists eliminate variables. So, in these tests, foods are eaten alone on an empty stomach, and the resulting blood sugar and insulin levels are measured. Why is that significant? In real diet situations, carbohydrate foods are almost never eaten alone and the composition of a mixed meal drastically alters the glycemic response to foods. Specifically, fat and fiber slow the rate of gastric emptying, spreading the carbohydrate load over a longer time and blunting the measured peak insulin response. So, while the data gathered from these tests is certainly interesting in an academic sense, it doesn’t provide enough information alone to plan a diet. What additional information do we need to consider about the glycemic index diet?

A compelling argument can be made for choosing foods that are considered low “GI” since, on a low calorie diet, there may not be room for sufficient fat to appreciably slow the glycemic response to foods that rate high on a glycemic index. In those situations one would be wise to choose the whole grains and non-starchy vegetables often recommended on a low glycemic index diet.

Of course, the issue of appetite control is not insignificant on any diet, and people who are insulin resistant and/or overweight often respond poorly to a low fat, high carbohydrate diet because of rapid swings in blood sugar. In these cases, lowering the amount of carbohydrate in the diet, the glycemic load, can help with food control when you’re on the glycemic index diet.

Protein does also contribute slightly to glycemic load, as a small percentage of all protein digested is transformed into glucose and does invoke an insulin response, but most studies show that protein is the most effective macronutrient at supressing appetite; therefore, reducing protein on any low calorie diet is likely to result in less appetite supression.

Therefore, combining a moderately high level of protein with whole grains, non-starchy vegetables, and a moderate amount of fat will be the best bet for anyone who is overweight and/or insulin resistant in that sufficient protein and fat will be consumed to stabilize blood sugar and reduce appetite while still allowing the dieter to enjoy foods from all three macronutrient groups.

Low glycemic foods will have a slower digestion rate, and cause less of a spike in blood pressure. They will allow the dieter to feel fuller for a longer period of time, and inevitably, the dieter will eat less food.

Most carbohydrates with low glycemic levels are healthier, contain high levels of nutrients, and high fiber levels. Whole grains, fruits, and vegetables have the lowest glycemic amounts, although some foods, widely known for being unhealthy, also have low glycemic amounts. Such low glycemic foods are the basis of the glycemic diet.

For example, some candies and chips, have lower amounts than some fruits and vegetables. This has created a controversy with the low glycemic diet. The dieter should use common sense when determining the correct foods to eat.

Another reason for uncertainty, is the fact that glycemic levels vary depending on the ripeness of a product; to the way it is cooked. The addition of fat and or protein can lower glycemic levels as well. Many dieters and experts have reported success using the low glycemic diet. The best results occur in diabetics who need help controlling their insulin and glycemic levels.

This diet can be used to replace traditional low carb diets or low calorie diets that do not usually work for dieters. When one uses his/her common sense to choose healthy foods, this diet  works out better than trying to lower his/her carbohydrates and caloric intake. If one starts doing the low glycemic diet, or sometimes called the low glycemic index diet, it will lower their blood sugar levels and reduce their risk of heart disease.

This diet was originally developed as an aid to diabetics for blood sugar control. Many diets use this approach. The glycemic index measures how much 50 grams of carbohydrates raises a person’s blood-sugar. The index assigns each food a number from 1 to 100. Usually foods are rated high, low, or moderate. It is believed that low glucose foods are helpful to controlling appetite and weight. They are especially helpful for diabetics. Low glucose foods are slowly absorbed which can make people feel full for longer periods of time and can reduce the risk of overeating. Foods with a low glycemic index are usually rich in nutrients, less refined and are a better source of fiber.  This is why the low glycemic diet is no longer only used by diabetics rather it’s used by many trying to lose weight.

Examples of low glycemic foods are beans, whole fruits, and vegetables. You don’t have to worry about a spike in blood sugar levels followed by a sudden crash with the low glycemic diet. You’ll have a more consistent and moderately high energy level without the jitteriness. While the glycemic index is a helpful tool for weight management but you shouldn’t depend on the index to make all your choices. There has been plenty of research done on it with inconsistent results. Even without the Glycemic index you can manage your weight by having your diet consist mainly of fruits and vegetables with a little meat and a lot of water and juices. It is also good to manage portion sizes of meals because overeating can sap your energy, making you drowsy, which would also contribute to weight gain.