What is Glycemic Index GI
The low glycemic index diet is based on a theory that eating foods which score lower on the glycemic index will help you to not only lose weight but also manage diabetes if you suffer from that disease and possibly stave off other related health conditions such as heart disease.
The glycemic index came out in the 1980’s originally as a way to help diabetics better manage their diets.
The index was designed to rank foods according to how fast they cause the blood sugar levels in the body to rise within a few hours of eating them.
Blood Glucose and Glycemic Index
Because the pancreas must release insulin in order to help return excess levels of blood glucose, or blood sugar, to normal it was conceived that the ranking of foods could help diabetics better gauge the effects specific foods would have on their bodies.
If they were able to know which foods would raise their blood sugar levels they would then be able to avoid or eat little of those foods and therefore keep their blood sugar levels in check.
After awhile it was discovered that the low glycemic index diet could also help individuals to lose weight as well.
Today, it has become one of the most popular diets around and many famous diets, including the South Beach diet are based on the idea of a low glycemic index diet.
- According to the low glycemic index diet foods are ranked on a scale of 0 to 110. Foods that rank with a score of 55 or lower on the scale are considered to be low on the glycemic index.
- Those foods which rank from 56 to 69 fall in the moderate category while those foods that are scored at 70 or above are considered to be ‘high’ glycemic index foods.
- High GI foods are believed to raise blood sugar levels the highest after consuming them and should therefore be avoided are eaten in small amounts.
Foods which are allowed on the low glycemic index diet include nuts and seds, yogurt, milk, vegetables, fruits, etc.
The types of foods which commonly rank highest on the glycemic index include caffeinated beverages such as coffee and sodas, desserts and candy.
Advantages of GI Diet
Beyond managing weight loss and blood sugar levels for the purpose of diabetes the low glycemic index diet also has many other advantages as well such as an increased alertness and energy level.
Individuals who find they are frequently tired and lethargic in the afternoon may notice they no longer feel that way when on the low glycemic index diet.
This is because it has been shown that diets which are high in high carbohydrates frequently result in a lack of energy in the afternoon.
Individuals on the diet have also noticed thy tend to feel less stressed out on this diet and also have a general improvement in their mood.
Muscle Retention in The Low Glycemic Index GI Diet
Unlike other diets the body is also frequently able to retain more muscle with the low glycemic index diet. This is especially important when you are dieting and trying to lose weight.
Many people find that while on this diet their bodies begin to feel trimmer even before they have actually lost a significant amount of weight. This is due to the body storing fat more efficiently, resulting in a retention of muscle over fat.
Since muscle weighs more than fat you may feel trimmer and notice your clothes fitting looser without losing as much weight as you might expect.
Finally, people who have found they have difficulty losing weight in the stomach area are often delighted with the results of the low glycemic diet because it enables them to tone of their tummy area more quickly than with other diets.
