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Low Glycemic Index Diet Plan,
Low Glycemic Diets,
Low Glycemic Food List
What is The Glycemic Index Diet or GI Diet? It is a revolutionary weight loss diet based on good carbs and low glycemic index.
The Glycemic-Index (glycaemic index or GI) is a measure of the effects of carbohydrates on blood glucose levels (or blood sugar levels) when a particular food is eaten. Some carbohydrates that convert to blood sugar faster then the others releasing glucose rapidly into the bloodstream, have a higher GI (gi index varies from 1 to 100). Foods with a low GI rating will be absorbed more slowly, helping to keep blood sugar levels constant. For most people, foods with a low GI have significant health benefits. The research carried out by Dr. David J. Jenkins and colleagues in 1980–1981 at the University of Toronto found that foods with low GI were best for people with diabetes.
Eating high-glycemic carbohydrates (ones that turn to sugar quickly) will hinder the fat burning process and will decrease energy levels. When you eat high-glycemic carbs, your blood sugar levels go up rapidly; when this happens your pancreas produces insulin. One of the roles of insulin is to keep your blood sugar levels regulated - but it’s also a storage hormone to clear the excess sugars. Those sugars end up in fatty tissue. Basically, you’re gaining fat, because internally, you’re telling your body to store. When overproduced insulin clears the sugars out of your blood - the end result is that your blood sugar levels are lower than they should be, "you crash" or get lethargic, and now your body craves sugars. Next, you end up overeating, and the cycle continues.
When you are switching to low-glycemic carbs, the energy release is gradual and long lasting which is ideal for athletes, you do not tax your pancreas and over-produce insulin (a storage hormone), you feel better and you're in a better position to lose weight or more accurately, burn body fat.
How to Lower Glycemic Index:
The glycemic effect of foods depends on a number of factors such as the type of starch, fat and protein content of the food and organic acids or their salts in the meal — adding vinegar for example, will lower the GI. The presence of fat or soluble dietary fibre can slow the gastric emptying rate thus lowering the GI. Recent studies have shown that the consumption of an alcoholic drink prior to a meal reduces the GI of the meal by approximately 15%. - Use breakfast cereals based on oats, barley and bran
- Use breads with wholegrains, stone-ground flour, sour dough
- Reduce the amount of potatoes you eat
- Enjoy all other types of fruit and vegetables
- Use Basmati or Doongara rice
- Enjoy pasta, noodles, quinoa
- Eat plenty of salad vegetables with a vinaigrette dressing
Read more: Low Glycemic Food List
Popular Low Glycemic Index Diet Plans
The Glycemic Load Diet
or Low Glycemic Load Diet - revolutionary eating and exercise plan by cardiologist Dr. Rob Thompson that helps you reverse insulin resistance allowing you to eat more of the foods you like and still lose and keep weight off without "dieting".
Nutrisystem:
portion-controlled program that is based around low glycemic foods delivered straight to your door.
South Beach Diet
is a hugely popular diet based around low-glycemic foods. The diet follows the basic principles of healthy eating. There's no starving or fasting involved and it takes heart health into consideration.
Example of Low Glycemic Index Diet
A typical low glycemic index diet is low in fat and high in carbohydrates — but specifically low-GI carbs. Often a simple change from high GI carbs, to low GI carbs may bring about weight loss. It may also give the feeling of more energy, due to less blood sugar / insulin spikes during the day.
Breakfast
Oatmeal with raisins and skim milk.
Orange juice.
Lunch
Vegetable soup with sourdough bread.
Plums.
Dinner
Lean beef bolognese on wholemeal pasta.
Green salad.
Low-fat yogurt.
Drinks
Water, tea (skim milk), herbal teas.
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