The low glycemic diet is a form of nutrition based on controlling the sugar levels in the blood.
If you want to lose some pounds and never worry about gaining them back this might be the diet for you. The low glycemic diet is a lifestyle change that will help you increase your energy and optimize your health.
What is the low glycemic diet ?
During the glycemic diet you will eat foods with a low glycemic index. The Glycemic Index (GI) controls the changes in blood glucose level. This provides energy for the body to function properly giving fuel to the organs, muscles and the brain.
The index for glucose is just a way to measure the digestion rate to see how fast you will start losing energy. It is important to know that foods that are quickly digested have a high Glycemic Index and any foods that are slowly digested have a low GI (bellow 55).
How to lower the glycemic index of your meals ?
There are many possible combinations that are both tasty and low in glycemic index.. You only need to pay attention to the glycemic index list and choose what you want to eat.
A healthy recommendation is to eat more fruits and vegetables while reducing the added sugar from cereals and sweetened beverages. Doing this right not only you will lose weight but you’ll have more energy.
The glycemic index of popular foods
The glycemic index is divided into three main categories. The foods with a high glycemic index rank above 70, medium GI rank between 55-70 and the low glycemic foods like the ones this diet recommends are under 55. For a better perspective here is a list of the most popular foods according to their GI.
| FOOD | GI |
| Cherries | 22 |
| Grapefruit | 25 |
| Peach | 30 |
| Apple | 31 |
| Pear | 38 |
| Plum | 38 |
| Strawberries | 39 |
| Orange | 44 |
| Grapes | 46 |
| Kiwi | 52 |
| Mango | 55 |
| Banana | 55 |
| Raisins | 64 |
| Pineapple | 66 |
| Cantaloupe melon | 65 |
| Watermelon | 72 |
| Carrots | 49 |
| Beetroot | 64 |
| Pumpkin | 75 |
| Baked potato | 85 |
| Tortillas | 52 |
| Croissants | 67 |
| Cream biscuits | 65 |
| White bread | 70 |
| Ravioli | 39 |
| Noodles (rice) | 40 |
| Spaghetti | 41 |
| White rice | 87 |
| Brown rice | 76 |
| Soya beans | 18 |
| Chickpeas | 33 |
| Lentils (red) | 26 |
| Lentils (green or brown) | 30 |
| Baked beans | 48 |
| Yogurt | 14 |
| Milk (full fat) | 27 |
| Milk (skimmed) | 32 |
| Sausages | 28 |
| Fish fingers | 38 |
| Cheese pizza | 60 |
| Chips | 75 |
| Peanuts | 14 |
| Chocolate | 49 |
| Popcorn | 55 |
| Honey | 58 |
| Apple juice | 40 |
| Coca cola | 63 |
| Fanta | 68 |
| Glucose | 100 |
Benefits
The Glycemic index is considered an aid for those suffering from diabetes, but it’s more than that. Many of those that controlled their blood sugar levels not only did they lose weight but also improved cholesterol levels, reduced the risk of heart diseases and increased energy. So a low glycemic diet is good for overall health.
Controversy
Scientists consider this diet to be rather impractical for those that only want to lose weight and are not obliged by diabetes. Also many ingredients have a high glycemic index, although they are consistently healthier that others. Moreover by cooking, preparation or combination the initial glycemic index is altered.
If you think that this diet is the best for you and have the time to cook accordingly than we advise you to take some supplements just for precaution.
Conclusions
Unfortunately no only what you eat has something to do with your health. Make sure that you reduce the portion size, get some physical action going and include more fruits and vegetable in your meals and snacks. The success of a diet depends mainly of the actions and the ambition you put into the regime.