Disadvantages of low glycemic index diet

Although a low glycemic index diet has many advantages, it sometimes has disadvantages:

  1. Not considering the amount of nutrients

The first problem with a low glycemic index diet is that it doesn’t address nutrient levels. It is important to pay attention to the fat, protein, sugar and fiber content of foods regardless of the diet with a low glycemic index; For example, the glycemic index of fried potatoes is 75, while some types of boiled potatoes, although healthier, have a glycemic index of 93 or higher. In fact, some types of food, despite having a low glycemic index, are not ideal for health (such as ice cream with a glycemic index of 27 to 55).


  1. Ignoring the diverse composition of nutrients in foods

Another problem with the low glycemic index diet is that it deals with the effect of one type of food on health; While most of the foods we consume consist of a few primary ingredients and this diet is not efficient in detecting their glycemic index.


  1. Not calculating the amount of carbohydrates consumed

A low-glycemic index diet does not address the amount of carbohydrates consumed, while this has a significant effect on blood sugar; For example, watermelon has a glycemic index of 72-80 (which is not a good choice for a low glycemic index diet), while the carbohydrate content of watermelon is low at less than 8 grams per 100 grams of watermelon. In fact, a serving of watermelon with a glycemic load of 4 to 5 has little effect on blood sugar.


Additional tips for a low glycemic index diet

Limit consumption of sweet foods;

Use whole and unprocessed grains;

Eat slowly and stop eating as soon as you are full;

Use a suitable amount of protein such as beans, fish and chicken;

Eat 3 main meals and 1 or 2 snacks daily and don’t forget breakfast;

Eat more non-starchy vegetables, legumes and fruits with a low glycemic index;

Minimize consumption of white potatoes and processed grains such as white bread and pasta;

Limit the consumption of fruit juices in the day and eliminate drinks containing extra sugar from your diet;

Eat foods containing healthy fats such as olive oil, nuts and avocados in moderation and stop consuming hydrogenated fats.