Foods with a low G.I. ranking are responsible for slower digestion and absorption. These traits result in gradual rises in blood sugar and insulin levels, which has proven health benefits. By balancing unrefined complex carbs with lean protein and healthy fat, it's easier to keep blood sugars stable and boost energy.

The diet is a balance of protein, carbs and healthy fats. But be prepared to cut out candy, cookies, cakes and other foods that are high in sugar. Unlike other low-carb diets, the G.I. diet focuses on quality not quantity. Instead of unrefined carbs, it calls for individuals to consume whole oats, brown rice, whole grain breads and snacks. Whole grain foods require more time to digest so the body feels fuller for a longer period of time.

Foods are assigned a G.I. value on a scale of 0 to 100. Pure glucose has a G.I. value of 100. Foods with a high Glycemic Index break down fast, causing the body to feel hungry not long after eating. Processed foods made with white flour have high G.I. levels.