The glycemic index food chart is a food chart that lists food according to their ability to raise the glucose level in the blood. It services as a guide for people that are interested in creating a healthy diet plan. Many popular diet programs use the glycemic index food chart to formulate their menus. Just like all foods, you should not eat low glycemic food excessively. You should only eat moderate amount of low and medium glycemic food. In this way, you will be able to lose weight and reduce your overall weight gain within a short time. The glycemic index food chart can usually be obtained from your physician. You can ask your doctor to suggest a list of food that is low in simple carbohydrates. Alternatively, you can use the search engine to find websites that offer free a glycemic index food chart. The range of food covered by each website is different. You should reference multiple websites to compile a full list of low glycemic foods. In this way, you will be able to choose food with low index ratings efficiently. Participants of diet programs such as South Beach diet should use the glycemic index food chart to add more foods to their diets. By eating low GI food, your body will digest food slower. When your body is digesting at a slower rate, you will feel less hungry. You can find recipes that use low glycemic food on the internet. Besides, you can shop for books that provide a guide to index. If you want to maintain a low glycemic diet, you should eat a lot of vegetables. However, you should limit the intake of vegetables that have high scores on the glycemic index food chart including potatoes, pumpkins and parsnips. In addition, you must eat fruits such as apples, oranges, cherries, apricots, prunes, grapefruit and plums. Fruits that are high in sugar content such as watermelon, banana and dates should be taken in limited amount. Instead of drinking fruit juice, you should eat whole fruit. Whole fruit is more nutritious than fruit juice. If you want to eat snacks, you can eat low glycemic index food chart items such as walnut, peanut, raisins, nutella and snicker bar. Unsweetened dairy products can be used to replace sweetened dairy product. Rice is rich in carbohydrate so you should avoid it. You can eat brown rice and long grain rice as replacement to white rice. For your breakfast meal, you can eat whole wheat pasta.