What is the Glycemic Index?

The glycemic index also known as GI is a ranking of carbohydrates on a scale from 0 to 100 according to the extent in which they raise blood sugar levels after eating. Foods defined as having a high GI are those that the body rapidly digests and absorbs with the result being marked fluctuations in blood sugar levels. Foods considered Low-GI foods, result in slow digestion and absorption, thus producing gradual rises in blood sugar and insulin levels, these foods have proven benefits for better health.

Lower GI diets have been proven to improve both glucose and lipid levels in people with both type 1 and type 2 diabetes. They have also demonstrated benefits for weight control by helping to control appetite and delay the onset of hunger. Lower GI diets also have been proven to reduce insulin levels and insulin resistance.

Several recent studied have found that risks of disease such as diabetes and coronary heart disease are related to the GI of the overall diet. If you eat mostly high GI foods will be extremely detrimental to your overall health, this is exacerbated if you are overweight and live a sedentary lifestyle. The fact is that low GI diets help control weight as well as lose weight, help to reduce the risk of heart disease, reduce blood cholesterol levels, assists in diabetes control and helps control the symptoms of PCOS.

It is relatively easy to switch to a low GI diet, foods containing highly refined sugars and white flour and high carbohydrate foods should be avoided. If you eat breakfast cereals pick ones that are based on oats, bran and barley; eat only whole grain breads, stone ground flour and reduce the amount of white potatoes you consume. On a low GI diet you can eat all the fruits and vegetables you desire. Green salads filled with vegetables and oil based dressings are highly recommended. Eating basmati rice and whole wheat pastas is also encouraged.

While a low GI diet is very similar to a low carbohydrate diet there are some distinct differences. Fruit is permitted without limits on a low GI diet, while most low carb diets restrict fruit consumption considerably. Legumes are also normally restricted on most low carb plans while the low GI diet also encourages its followers to enjoy these as an excellent source of protein. Whole grain products are also encouraged on a low GI plan, while most types of bread is discouraged on the mainstream low carb diet plans.

When considering a low GI diet plan consider that while you will be limiting many “bad” carbs from your diet, it will allow you to enjoy a wide variety of foods and does not restrict anything completely. Many find this is a very easy plan to follow and also find that there are a great many benefits to enjoying this style of eating. Lower blood pressure, diabetes control, lower cholesterol and weight control are just a few of these benefits.

Consult your physician before beginning any diet or exercise plan.