What is the Glycemic Index Diet?
What is the Glycemic Index Diet?

When it comes to diets and weight loss, everyone wants to lose weight quickly and effectively with a method that suits them. It is useful to take into account the way you eat when choosing your diet method. You can turn to methods that protect and support your health, especially in terms of the glycemic index.

Glycemic index diet, is a nutrition model developed to prevent a person's blood sugar from rising suddenly. The glycemic index can be expressed basically as a measure of the conversion of carbohydrates taken into the body to blood sugar. Glycemic index values vary between 1-100. Depending on the increase in the number of this measurement, your blood sugar may also increase. To maintain this balance, you need to switch to a diet following the glycemic index.

In the glycemic index diet, a special nutrition program is applied that is prepared to prevent a sudden increase in blood sugar in a person. By preventing sudden decreases and increases in blood sugar, you can make the diet progress more healthily.

The glycemic index diet, which is often preferred for slimming, is mainly applied to people with diabetes. At the same time, many people who want to lose weight apply this method, as it positively contributes to the process of losing weight.

Glycemic Index Values of Foods in the Diet

The glycemic index diet is based on switching to a program consisting of foods that generally have a low glycemic index. Accordingly, a food program consisting of foods that maintain your glycemic index is determined. Thanks to this diet, the process of losing weight is ensured by keeping the glycemic index in balance.

In general, the values of nutrients included in the glycemic index diet may differ from each other. Below you can find the glycemic index values of some nutrients.

Foods with a low glycemic index of 0-55; chickpeas, lentils, whole wheat breakfast cereals, green leafy vegetables, raw carrots, and many fruits, etc.

Foods with a medium glycemic index of 56-69 can be listed as foods such as corn, pineapple, bananas, breakfast cereals with oats, oat bread, rye bread, etc.

Foods with a high glycemic index of 70-100; white rice, potatoes, white bread, cereals, juices, products with white flour, high-sugar carbohydrate foods are included in this list.

Based on one's state of health and the values above, the optimal glycemic index diet list can be prepared under the supervision of a specialist.

Sample Lists of Glycemic Index Diet

Day 1


 1 slice of whole wheat bread, 1 slice of feta cheese, tomatoes, peppers, cucumbers, and various greens, tea

 Snack: 1 serving of fruit according to your preference

 Lunch: 6 tablespoons minced spinach, 1 slice of whole-grain bread, 1 bowl of yogurt, salad

 Snack: 1 serving of fruit according to preference, 1 slice of cheese, 2 dried apricots

 Dinner: 4 grilled meatballs, 3 tablespoons of bulghur rice, 1 bowl of cacik or yogurt

 Snack: 1 serving of fruit according to your preference

 Snack: 9 raw almonds or 1 cup of milk

 Day 2


 1 slice of whole-grain bread, 1 slice of cheddar (light), tomato, cucumber, pepper, greens, and tea

 Snack: 2 dried apricots, 10 almonds, or 1 teaspoon of milk

 Lunch: 1 slice of low-fat feta cheese, 1 bowl of lentil soup, green salad of the season, 1 slice of whole-grain bread

 Snack: 1 serving of fruit according to your preference

 Snack: 9 raw almonds or 1 cup of milk

 Dinner: 2 stuffed peppers (with bulghur), a lot of green salad, 1 bowl of low-fat yogurt, 1 slice of whole-grain bread

 Snack: 1 piece of fruit of the season, 10 pieces of raw almonds, or a cup of tea milk

The glycemic index diet is followed on a 2-day basis. You can alternately change the order of the foods and apply the diet list.