If you are following the GI or South Beach diet you should aim to include more foods with a low glycemic index in your diet.
Your body will digest these foods slowly leaving you feeling full for longer and allowing you to eat less calories without feeling hungry.
The value can vary slightly from person to person and from one type or brand of food and another. Despite this slight variation the index provide a good guide to which foods you should be eating and which foods to avoid. Very simply, the Glycemic Index is a scientific ranking of how the foods we eat affect our blood sugar levels in the 2 or 3 hours after eating. High GI 70-100   Carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream, and cause marked fluctuations in blood sugar levels.
Medium GI 56-69   Carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream.
Low GI 0-55   Carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady … and provide you with proven benefits for your health!

Low GI Meals leave you feeling fuller longer, ease food cravings and provide you with greater and more sustained energy levels. In term of long terms health, Low GI Diets are important to reduce the risk of developing type 2 diabetes or heart disease. So, to get started, just do your best to avoid high Glycemic foods as much as possible … and simply choose medium or low GI foods wherever you can!
As described by the American Diabetes Association, low GI foods include stone-ground whole wheat bread, oat bran, oatmeal, muesli, pasta, barley, sweet potatoes, corn, yam, beans, lentils, peas, legumes, carrots, non-starchy vegetables and most fruits.
According to the American Diabetes Association, fruits and vegetables that are less ripe are lower on the glycemic index.
If you’re looking to either lose weight, or maintain your existing weight, a low GI diet lifestyle is the perfect option. However, if you’ve already been diagnosed with diabetes, low GI diets have been shown to improve  both lipid and glucose levels, maintain more stable insulin levels and reduce insulin resistance, which is important in reducing the risk of long term diabetes-related complications. Examples of medium GI index foods are couscous, pita bread, quick oats, brown and basmati rice.

Also, if you find yourself lethargic, losing concentration, or experiencing mood swings an hour or so after eating, a change to low GI meals may show immediate benefits.
Begin simply, by continuing to learn a little about the glycemic index and you’ll be on your way to a satisfying and tasty low glycemic diet lifestyle.
When carbohydrate-containing foods are consumed, they are digested into sugars and absorbed into the blood. Some examples of foods containing carbohydrates with low GI include kidney beans, lentils, sweet potatoes, most fruits, many whole grain breads and cereals and non-starchy vegetables. Many of these foods contain no carbohydrates, and some low glycemic foods have healthy carbs.

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