What is the Name of the GI Diet? Understanding the Low Glycemic Index Plan

January 7, 2026 •

3 min read

Developed in the 1980s by Dr. David Jenkins, the GI diet is a nutritional approach that ranks carbohydrate-containing foods. So, what is the name of the GI diet? It is most accurately known as the Low Glycemic Index (or Low GI) diet, and its principles are used to manage blood sugar and improve health.

Quick Summary

The GI diet is properly called the Low Glycemic Index diet, an eating plan prioritizing low-GI foods for stable blood sugar and long-term health. This approach helps manage blood glucose levels and weight by focusing on slower-digesting carbs.

Key Points

The Official Name: The GI diet is formally known as the Low Glycemic Index (or Low GI) diet.
Blood Sugar Control: The diet focuses on consuming carbohydrates that cause a slower, more gradual rise in blood sugar levels.
GI vs. GL: While the Glycemic Index measures how quickly a carb raises blood sugar, the Glycemic Load (GL) accounts for portion size, offering a more practical measure.
Food Choices: The diet prioritizes low-GI foods like whole grains, fruits, and vegetables, while limiting high-GI foods such as white bread and processed snacks.
Health Benefits: Following a low-GI plan can help manage diabetes, support weight loss, and improve sustained energy levels throughout the day.
Key Factors: A food's GI can be affected by ripeness, cooking method, and processing, adding complexity to dietary choices.

What Does the "GI" Stand For?

The term "GI" is an abbreviation for the Glycemic Index, a ranking system developed to measure how quickly a food containing carbohydrates affects blood glucose (sugar) levels. The ranking is based on a scale from 0 to 100, with pure glucose serving as the benchmark with a score of 100. Carbohydrates that break down quickly during digestion are assigned a higher GI value, causing rapid spikes in blood sugar. Conversely, foods that break down more slowly have a lower GI value, leading to a more gradual increase in blood sugar and insulin levels. For a GI diet, the goal is to favor these slower-digesting, low-GI foods.

GI Rating Categories

Low GI: 55 or less.
Medium GI: 56 to 69.
High GI: 70 or higher.

The Core Principles of the Low GI Diet

At its core, the Low GI diet is not a restrictive plan but rather a tool for making informed food choices based on carbohydrate quality. By focusing on foods with a low GI, the diet helps to stabilize blood sugar levels throughout the day. When high-GI foods are consumed, the resulting blood sugar spike can trigger an overproduction of insulin, potentially leading to insulin resistance and an increased risk of conditions like type 2 diabetes over time. The gradual release of energy from low-GI foods promotes sustained energy and reduces cravings.

Key Factors Influencing a Food's GI

A food's GI value can be influenced by several factors. Processing tends to increase GI, as seen with white flour compared to whole grains. Cooking method also plays a role; al dente pasta has a lower GI than soft-cooked pasta. Ripeness increases the GI of produce. Combining high-GI food with protein, fat, or fiber can lower the meal's overall GI by slowing digestion.

Understanding Glycemic Index vs. Glycemic Load

While GI is helpful, it doesn't account for portion size. Glycemic Load (GL) offers a more accurate measure by considering both the GI value and the amount of carbohydrates in a typical serving.

GI vs. GL: A Comparison


Feature	Glycemic Index (GI)	Glycemic Load (GL)
Measurement	Ranks carbs 0-100 based on how quickly they raise blood sugar.	Considers GI and carbohydrate amount per serving.
Example (Watermelon)	High GI (approx. 72).	Low GL (approx. 8).
Real-World Application	Useful for comparing carbs in isolation.	Provides a more accurate picture of meal's impact.

GL is calculated by multiplying GI by carbs per serving and dividing by 100. Using GL with GI helps in making better choices about portion sizes and meal composition.

What to Eat and What to Avoid

Adopting a Low GI diet means choosing low-GI foods over high-GI options.

Low GI Food Examples (typically 55 or less)

Whole Grains (oats, quinoa)
Non-starchy Vegetables
Most Fruits
Legumes
Dairy & Alternatives
Lean Proteins (note: low to no GI)

High GI Foods to Limit (typically 70 or higher)

Refined Grains (white bread, white rice)
Starchy Vegetables (white potatoes)
Processed Snacks & Sweets
Sugary Drinks

How to Incorporate the Low GI Diet into Your Lifestyle

Integrate Low GI principles by pairing carbohydrates with protein, fiber, or healthy fats to slow digestion. Choose whole-grain options over refined ones. Cook pasta al dente. Focus on balance and moderation rather than complete elimination of high-GI foods. For more information, visit the official Glycemic Index website.

Who Can Benefit from Following the GI Diet?

The Low GI diet offers benefits, especially for those with or at risk of type 2 diabetes by regulating blood sugar. It can also aid weight management by increasing satiety and may improve energy levels and reduce heart disease risk. Remember to consider overall nutritional value, not just GI.

Conclusion

The GI diet is most accurately known as the Low Glycemic Index diet. It involves eating carbohydrate-rich foods with a low GI value for stable blood sugar. Understanding both GI and GL helps in making informed food and portion choices. The Low GI diet supports blood sugar management, weight loss, and overall health when part of a balanced diet.

Frequently Asked Questions

The Glycemic Index is a ranking system for carbohydrate-containing foods based on how quickly they affect a person's blood sugar levels. Foods are ranked on a scale of 0 to 100.

A low-GI diet is an eating plan that emphasizes consuming foods with a Glycemic Index of 55 or less. These foods are digested slowly, providing a steady release of energy and stable blood sugar levels.

No, the GI diet distinguishes between different types of carbohydrates based on their effect on blood sugar. Slow-release carbs (low GI) are prioritized over fast-release carbs (high GI).

The Glycemic Index ranks a food based on its carb composition, while the Glycemic Load also considers the typical portion size consumed. GL provides a more accurate real-world measure of a food's impact on blood sugar.

Yes, a food's GI can be affected by factors like how it is cooked, its level of ripeness, and the amount of processing it has undergone. More processing or cooking tends to increase the GI.

For some people, a low-GI diet can assist with weight management. By promoting sustained energy and satiety, it can help reduce overall calorie intake. However, a food's overall nutritional content and calories still matter.

People with diabetes, prediabetes, or those concerned with blood sugar management stand to benefit significantly. The diet is also widely used by those looking to increase sustained energy or manage their weight.

Not necessarily. While low-GI foods often correlate with healthy options, some less nutritious foods like chocolate and ice cream can have a low GI due to their fat content. It's important to consider overall nutritional value, not just the GI score.