Foods that lead to a rapid rise in blood sugar levels are known as high glycemic index foods. Foods that lead to a slower rise in blood sugar levels are said to have a low glycemic index. Although it's very popular, the glycemic index — just like any tool — has some limitations. Some argue that the glycemic index concept makes a diet more complicated than it needs to be. This, of course, is a matter of opinion. Following any kind of diet requires discipline. Some people will find it relatively easy to make the required changes to the food they eat. Others will decide that it's simply too much hassle.

As with any diet, it's also very easy to deviate from the plan. People who cheat a little today usually cheat a little more tomorrow. Then, it’s only a matter of time before every "rule" has been broken and they're right back at square one.Ultimately, diet based on the glycemic index alone probably won't deliver the results you want. That said, using it is better than not using it.

If you're having a hard time trying to figure out how to lower the glycemic index , here are two simple ways to do it.

1.Add vinegar or lemon juice to your meal. Studies show that a few teaspoons of vinegar added to a meal lowers the glycemic index by 20-40% .Vinegar also helps to lower the insulin response to a starchy meal, possibly by slowing the rate at which the meal leaves your stomach.

2. Including fresh fruits and vegetables in a meal also lowers the glycemic index .The glycemic index is not the only, nor the most important, criterion by which to judge a food. Using the glycemic index is a step in the right direction for anyone wanting to improve the quality of their diet