Low Glycemic Index Diet
Everything about low GI eating. Foods to favor and health effects.
Calorie calculation examples by profile
Sedentary woman, 40 years old, 143 lbs
Active woman, 40 years old, 143 lbs
Sedentary man, 40 years old, 176 lbs
Active man, 40 years old, 176 lbs
What is the glycemic index
The glycemic index (GI) measures how fast a food raises blood sugar on a scale of 0-100 (pure glucose = 100). Low GI: below 55. Medium GI: 56-69. High GI: 70 and above. A low GI diet stabilizes energy, reduces cravings, and aids weight management.
Benefits of a low GI diet
A low GI diet reduces blood sugar and insulin spikes, promoting satiety, fat loss, and reduced type 2 diabetes risk. It also improves stable energy throughout the day, reduces cravings, and may improve cognitive performance.
How to build a low GI meal
Prioritize whole grains (oats, quinoa, barley), legumes (lentils, chickpeas), non-starchy vegetables, and whole fruits. Combine carbs with protein, fiber, and fats to slow absorption. Cooking al dente also reduces the GI of pasta and rice.
Beyond GI: glycemic load
Glycemic load (GL) accounts for the amount of carbs per serving (GL = GI x carbs / 100). A high GI food with few carbs (watermelon) has a low GL. Aim for a daily GL below 100. GL is more useful than GI alone for meal planning.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Low GI Eating
Important: This information is for educational purposes only. Consult your healthcare provider for personalized advice, especially if you have blood sugar issues.
A low glycemic index diet is a scientifically validated approach to stabilize energy and improve metabolic health.
Food Classification by GI
Low GI (below 55) - To prioritize
Grains and starches:
- Oats (55)
- Quinoa (53)
- Barley (28)
- Al dente pasta (45)
- Sweet potato (54)
Legumes:
- Lentils (32)
- Chickpeas (28)
- Kidney beans (24)
- White beans (31)
Fruits:
- Apples (36)
- Pears (38)
- Oranges (43)
- Berries (25-40)
- Peaches (42)
High GI (70+) - To limit
- White bread (75)
- White rice (73)
- Potatoes (78-85)
- Cornflakes (81)
- Sugary drinks (65-80)
Practical Strategies
Lowering a Meal’s GI
- Add protein: meat, fish, eggs, tofu
- Add healthy fats: olive oil, avocado, nuts
- Add fiber: vegetables, legumes
- Use vinegar: 1 tablespoon reduces GI by 30%
- Cook al dente: less cooked pasta and rice = lower GI
Mistakes to Avoid
- Relying only on GI: Glycemic load and overall quality matter too
- Avoiding all high GI carbs: Potatoes and rice in moderate portions remain nutritious
- Ignoring portions: Even low GI foods raise blood sugar in large amounts
- Forgetting meal context: A food’s GI changes based on what you eat with it
Why Voical Can Help You
With Voical, track your carbs and identify meals that stabilize your energy. This awareness helps you prioritize low GI foods and build balanced meals for stable blood sugar.