By Mayo Clinic Staff
August 2017

A glycemic index diet is an eating plan based on how foods affect your blood sugar level.

The glycemic index is a system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar. The glycemic index itself is not a diet plan but one of various tools — such as calorie counting or carbohydrate counting — for guiding food choices.

The term "glycemic index diet" usually refers to a specific diet plan that uses the index as the primary or only guide for meal planning. Unlike some other plans, a glycemic index diet doesn't necessarily specify portion sizes or the optimal number of calories, carbohydrates, or fats for weight loss or weight maintenance.

Many popular commercial diets, diet books and diet websites are based on the glycemic index, including the Zone Diet, Sugar Busters and the Slow-Carb Diet.

Purpose

The purpose of a glycemic index (GI) diet is to eat carbohydrate-containing foods that are less likely to cause large increases in blood sugar levels. The diet could be a means to lose weight and prevent chronic diseases related to obesity such as diabetes and cardiovascular disease.

Why you might follow the GI diet

You might choose to follow the GI diet because you:

  • Want to lose weight or maintain a healthy weight
  • Need help planning and eating healthier meals
  • Need help maintaining blood sugar levels as part of a diabetes treatment plan

Studies suggest that a GI diet can help achieve these goals. However, you might be able to achieve the same health benefits by eating a healthy diet, maintaining a healthy weight and getting enough exercise.

Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions, including diabetes.

The glycemic index

The GI principle was first developed as a strategy for guiding food choices for people with diabetes. An international GI database is maintained by Sydney University Glycemic Index Research Services in Sydney, Australia. The database contains the results of studies conducted there and at other research facilities around the world.

A basic overview of carbohydrates, blood sugar and GI values is helpful for understanding glycemic index diets.

Carbohydrates

Carbohydrates, or carbs, are a type of nutrient in foods. The three basic forms are sugars, starches and fiber. When you eat or drink something with carbs, your body breaks down the sugars and starches into a type of sugar called glucose, the main source of energy for cells in your body. Fiber passes through your body undigested.

Two main hormones from your pancreas help regulate glucose in your bloodstream. The hormone insulin moves glucose from your blood into your cells. The hormone glucagon helps release glucose stored in your liver when your blood sugar (blood glucose) level is low. This process helps keep your body fueled and ensures a natural balance in blood glucose.

Different types of carbohydrate foods have properties that affect how quickly your body digests them and how quickly glucose enters your bloodstream.

Understanding GI values

There are various research methods for assigning a GI value to food. In general, the number is based on how much a food item raises blood glucose levels compared with how much pure glucose raises blood glucose. GI values are generally divided into three categories:

  • Low GI: 1 to 55
  • Medium GI: 56 to 69
  • High GI: 70 and higher

Comparing these values, therefore, can help guide healthier food choices. For example, an English muffin made with white wheat flour has a GI value of 77. A whole-wheat English muffin has a GI value of 45.