When coming up with a GI diet menu, you'll want to include plenty of fruits and vegetables in your plan. These naturally have a lower glycemic index and will be released slower into your blood stream.

Remember as well for your GI diet menu that it is going to really depend on what you are eating with the carbohydrate containing foods.

Trying to ensure you have a lean protein source or some type of healthy fat with each meal you eat will really help to make this GI diet menu more effective.

The biggest thing you want to avoid on this type of plan is eating a very simple carbohydrate all alone. For example, having a big bagel smeared with jam for breakfast is not a good choice because white flour ranks high on the list and since there is not a lot of protein or fat in this meal, it will cause a large spike in insulin levels followed by a fast crash.

Creating such a menu will really help a lot of individuals control their weight because with the hunger control that comes along with the plan you'll likely start taking in fewer calories naturally. Additionally, this is a very good plan for anyone with diabetes to follow since it will naturally help them control their insulin levels better.

If you're ever unsure whether a food is lower or higher on this list, the easiest way to identify this is by simply asking how much processing has gone into it. While there are some exceptions to this rule (potatoes for example), most of the time the more natural the food is the better.