The glycemic index list was created after the discovery that the impact on your blood sugar by eating carbohydrates also influenced your weight and your health.

The research was initially done in the hope that it would provide guidelines for diabetics, especially type 2 diabetics - otherwise known as adult onset diabetes. It becomes more important today for all of us as not only is adult obesity at epidemic levels in the United States, but obesity in children and teens is also reaching epidemic levels. Teenagers are now also developing type 2 diabetes, something that was only a problem for people as they reached late middle age. Type 2 diabetes increases the risk of heart disease, eye disease, nerve damage to the limbs and will lead to early death.

The current food pyramid follows the glycemic index quite well until it gets to the recommendations for grains, breads and pasta. Its recommendations of 5-11 servings a day is enough to send sensitive people into insulin resistance and increase they potential for type 2 diabetes and obesity. A new food pyramid is now being devised for diabetics and the overweight.

The new food pyramid now has very low carbohydrate foods at the bottom, those foods with 5 grams of carbohydrate or less per serving.

Low glycemic index carbohydrates include non starchy vegetables like broccoli, cucumber, green beans, salad greens, peppers and cauliflower. 4 to 9 servings a day of these are recommended. Also at the bottom of the food pyramid are healthy oils such as olive oil and flaxseed, nuts and seeds and avocados. The recommended servings are 2-6 per day. The other category is healthy protein, fish, chicken, turkey, very lean beef and pork.

Low glycemic index carbohydrates include milk, unsweetened yogurt, dried peas and beans, rice bran, oats, cherries, grapefruit, apples and strawberries.

Moderate glycemic index carbohydrates include sweet corn, cantaloupe, fresh pineapple and other fruits.

High glycemic index carbohydrates with nutrient value include cereals such as Cheerios, Grapenuts, white rice, instant rice and dates and raisins.

High glycemic index carbohydrates with low or no nutrient value include ice cream, sugar, sweets and sodas with sugar such as coke and pepsi.

The recommendation is to eat low and moderate glycemic index foods and restrict the consumption of high glycemic index foods, especially those with low or no nutrient value. This plan gives the best opportunity for avoiding type 2 diabetes and will avoiding weight gain. Anyone who needs to lose weight would also find that it can be achieved by using a low glycemic index diet.