What is the (Low) Glycemic Index Diet?
Posted on November 9, 2009
Filed Under Diabets and Nutrition | Leave a Comment
The Glycemic index diet was initially developed as a preventative method to help diabetics, especially those over 40 and overweight, lower and maintain their blood sugar control. Essentially, it is a system used to rank carbohydrate foods based on how much a certain amount of each of those foods raises a person’s blood sugar levels. The ranking system ranges from 0 and 100, with 100 being pure glucose. Because of the (low) Glycemic Diet widespread popularity in helping diabetics manage their disease (by controlling their appetite and weight), The diet slowly found it’s way into the mainstream weight-loss market with the key factor being that by adhering to it people would feel full longer, thereby minimizing their urge to overeat.
Food on the low-end of the glycemic index will produce small fluctuations in blood glucose and insulin levels resulting in helping to keep weight down and stabilizing it. Because low glycemic foods release blood sugar slowly, especially if you eat them in with other foods that slow the insulin response, the body feels full for longer periods of time especially between meals. This mean less snacking thus fewer cravings for the higher glycemic foods. In other words, if you stick to that kind of diet you will be rewarded with more energy as your body is using blood sugar more efficiently. Foods on the higher end of the glycemic index are digested faster resulting in a quicker conversion into blood sugar. Those on the lower-end of the index allows the body to clear them much slower while those on the high-end will cause a fast conversion making the body want to eat yet more high glycemic foods in order to combat hunger. It becomes a never ending food fight.
A list of foods with a low glycemic index (55 or below) would typically consist of carbohydrates (e.g. whole fruits, vegetable, beans, rice, potatoes). Those foods on the high-end are pretty obvious. Try to avoid food that is above the moderate glycemic index range (56- 69) and when possible, avoid those foods that are over 70.
The glycemic index list is not meant to be in of itself a panacea for weight loss or yet another fad diet. But, by understanding and incorporating the diet into your lifestyle by eating low glycemic foods in concert with nutrient-rich foods along with a good exercise program, you are going to be healthier, be less prone to putting on weight, and live a longer life.
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