Glycemic index- The ranking of carbohydrates in the food is set according to its immediate impact on the levels of blood sugar. Foods that have the highest glycemic index can metabolize very quickly like carbohydrate food. Blood sugar response towards it is very high. Some carbohydrates metabolize or get break very slowly and also gradually release glucose in the blood vessels. These types of carbohydrates have very low glycemic Index. Glycemic index is duly classified in three categories:

1. High glycemic index foods- it cause a brisk increase in blood-glucose levels, the level margin for this is 70+.

2. Intermediate glycemic index foods- a medium extend in blood-glucose levels; the level margin for this is 55-69.

3. Low glycemic index foods cause a slower rise in blood sugar; level margin for this is 54 or less.

The importance of glycemic index diet plan:-

Glycemic Index of low level leaves good impact on human physiology whereas highest glycemic Index leaves negative effect on human body. Like low glycemic index food helps to reduce weight and also control cholesterol. Glycemic index lower level also helps control the traditional diabetes. Physical sensitivity to insulin can also be improved by low Glycemic Index.

The glycemic index diet plan contains almost 50% of carbohydrate, which is recommended for the diabetics, people suffering from diabetes. In diabetes, pancreas stops producing the insulin and also cannot utilize the insulin it produces to lower the blood sugar. If a person is following any type of plan for physical maintenance, weight reduction and to gain weight then the diet plan must contain 50% of carbohydrates because carbohydrates are the powerhouse of energy:

1. Plan for losing weight- one must include a balance amount of carbohydrate fat and protein, so the required calories to lose weight easily and securely.

2. If anyone has problems with any kind of food or desires to avoid any particular type then one can easily substitute the diet with low glycemic index diet plan and for this one should be flexible with the personal diet plan. Do not be tough with diet plan; be flexible to change the food according to the desire.

3. Blood sugar especially fluctuating can be controlled by having smaller snacks and meals, by taking meal of carbohydrate, protein and fat all over the day. These foods are also beneficial in providing sufficient energy so that you can lose weight safely.

Prepare a diet plan which is simple which includes the chuckle-suckle snacks, you snack on a day long and also helps you to plan your adjustments according to the needs- never stick on readymade menu plan because it is a tool which can help in good meal planning but also cannot leads to any adjustment. Your diet plan must emphasize on the glycemic index diet plan but the category of glycemic index depends on one's need. Every diet must be prepared under the supervision of nutritionists and dietician so that one should follow a healthy diet.