Glycemic Index indicates the effect of different foods on the blood glucose levels. Foods which increase the blood glucose to a very high level and at a fast rate have a high GI and are known to be comparatively less healthy. Upon consumption of these foods the surge of glucose levels is very shortly followed by a fast decrease to very low levels of glucose. This means that the energy levels do not last for long causing fatigue during everyday activities as well as during exercise.

Low glucose levels also increase hunger, cause frequent snacking and sugar craving, making weight loss more difficult. High increases in glucose cause the release of high levels of insulin, a hormone which forces the excess glucose to be converted to fat for storage and therefore causing weight gain. Low GI foods on the other hand raise blood glucose levels at a slower rate and therefore help to maintain energy levels for a longer period of time. This means that you feel fuller for longer and shouldn’t have the need to snack, helping you manage your weight.

Consistent exercise routines can also help with blood sugar regulation, as exercise maintains the proper functioning of the pancreas and its sensitivity to insulin. It is advisable therefore to exercise regularly to maintain healthy blood sugar levels.

Processed foods and foods which contain sugars have a high GI as they are easily digested, examples of these; white bread, white pasta, biscuits, pastries and sugary drinks such as fruit juices from concentrate and coca cola.
Proteins, fats and complex carbohydrates have a low GI as they are digested and converted into glucose very slowly. Complex carbohydrates are those which contain fibre and include wholegrain foods, fruits and vegetables.

Adding a low GI food to a high GI food helps to design a meal that has an overall low GI. So foods with a high GI rating should be eaten with protein or healthy fats. For example a baked potato (high GI) can be eaten with cheese or tuna (low GI), bread (high GI) can be eaten with butter (low GI).

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Article Source: The benefits of a low Glycemic Index diet on the human body