Glycemic Index Diet
The Glycemic Index was created for diabetics-- for controlling their blood sugar levels. Controlling the blood sugar leads to losing a few pounds.
The Glycemic Index diet concentrates more on carbs. It is not a true low-carb diet because there’s no need for you to be counting carbs. It doesn’t require you to consume strict portion sizes. The Glycemic Index diet is not a low-fat diet.
Sugar, or Glucose, is the main source of energy for the cells that makes up your muscles and other tissues. Carbohydrates are stored in the liver. They come in sugar, starch or fiber. These carbs are transformed into sugar, excluding fiber, which is undigested and passes around your body. Sugar goes through your bloodstream then enters cells to supply energy. The extra sugar is hoarded in your liver and forms muscle is called glycogen.
Glycemic Index diet will make you eat carbs that may help produce a steadier rise in blood sugar and with the help of fiber in those foods, will make you feel full and satisfied in an instant.
Here are some foods based on how much they raise your blood sugar level
- Low Glycemic Index Foods (<55) – fruits (except watermelon), carrots, oatmeal, hummus, kidney beans, peas, peanuts, skim milk, carrots
- Medium Glycemic Index Foods (56-69) – raisins, sweet corn, ice cream, grapes, raisins, spaghetti, banana, pineapple
- High Glycemic Index Foods (>70) – sugar-sweetened drinks, white bagels, white baked potatoes, white rice, white bread, pretzels, crackers, watermelon
Foods and drinks with high glycemic index scores are immediately digested by your body, causing an increase in your blood sugar, and then may be followed by an immediate decrease in blood sugar, creating blood sugar instability.
Food and drinks in low glycemic index scores are digested slowly, increasing blood sugar in a controlled way. Consuming these types of food will make it stay in your digestive system longer. It will help control your appetite and delay the feeling of hunger.
Actress Sharon Stone follows this diet by eating protein, dairy and moderate quantities of fat while Julia Roberts is on the GI diet to remove years and ensure eternal youth. Consult your doctor before getting on this diet.
The low Glycemic Index diet can help prevent cardiovascular diseases and diabetes, because you will be consuming foods low in sugar. But there are mixed studies on weight loss when it comes to this diet. A study showed that a person on a low-glycemic diet lost more fat than those in a high-glycemic diet with the same calories.
Choosing low glycemic foods high in calories, saturated fats and sugar could develop the same health problems this diet prevents.
- Comparison of diets — a complete list