The glycemic index (GI) is a really handy tool for anyone who is concerned about his or her blood sugar levels. The way that glycemic index values work is as follows: since foods have differing compositions, they are broken down by the digestive system at different speeds. Once the digestive system breaks down a given food, it is turned into glucose and hits the blood stream. In general, its best to avoid foods that are high on the Index as those foods can cause fluctuations in blood sugar levels. This means you can experience the dreaded "sugar rush" and the accompanying fall in energy.

There can be serious medical consequences in allowing your blood sugar levels to get "out of whack." This is a point almost any diabetic already realizes. Thus, keeping an eye on the glycemic index values of foods is a good idea for anyone looking to avoid the highs and lows of high GI foods.

We've all heard that fruits and vegetables are good for us. After all, fruits and vegetables are loaded down with lots of vitamins, minerals and important antioxidants that fight off a wide variety of diseases, including cancer. Everyone's diet should be filled with these foods. Luckily, most fruits and vegetables are low in glycemic index values and are thus ripe for the taking.

Luckily, there are lots of veggies that have low index values. They just so happen to be very healthy picks as well. Spinach, for example, is a nutritional giant and is packed with an assortment of minerals, vitamins and antioxidants. Spinach is high in Vitamin A, C, K and E and has plenty of iron as well. For those on a diet, spinach is truly a winner. Not only is this impressive vegetable low in glycemic index values , it is also low in calories, low in fat and, of course, very high in nutrition as well.

Another healthy choice that is also low in index values is the humble Brussels sprout. This little sprout, which resembles a mini-cabbage, has a lot to offer anyone who is looking for a low GI meal. While many people may not be a big fan of Brussels sprouts, they are clearly one of the best foods that one can eat. Brussels sprouts are very high in Vitamin C, and also contain a wide variety of B vitamins, Vitamin E, numerous minerals such as magnesium, and of course, low glycemic index values. All of this nutritional goodness is combined with the fact that Brussels sprouts are rich in antioxidants and are considered a cancer preventative food.

The vegetable world is full of options with low glycemic index values that are highly nutritious and contain a wide spectrum of additional benefits. By simply eating a nutrient dense spinach salad, for example, one is taking a big step towards a low GI diet and a far healthier diet as well. By just incorporating these two nutritional giants into a few meals a week, you can take advantage of the benefits of low glycemic index values .

Author's Bio: 

Jonathan is main contributor and co-creator of the new Glycemic Index info based web-site: http://the-glycemic-index-guide.com . Get lots more info there on Glycemic Index Values and also check out our free 10-part mini-eCourse, “Glycemic Index Secrets”, it might be all you’ll ever need (and did I mention it was free!!)
Also take a 'sneak peek' inside his new ebook "Eat Smart, Lose Weight: the Glycemic Index Revealed" at: http://the-glycemic-index-guide.com/gisecrets .