Glycemic Index
Keep your blood sugar in check!
BACKGROUND
A Glycemic Index diet is one in which you eat foods according to how they rank on the preset index. Foods have a value assigned according to their effects on the blood sugar in the body.
Foods that cause a rise in blood sugar are assigned a high G.I. index. These foods break down quickly in the body and leave you feeling hungry soon after. You should remove high G.I. foods from your diet.
Low G.I. foods take more time to digest and do not contribute to blood sugar spikes. These foods leave you feeling satisfied after a meal. Foods that rank low on the Glycemic Index should be incorporated into every meal.
By eating low G.I. foods, you can better manage your weight, cholesterol and for diabetics their insulin. There are a number of popular Glycemic Index-based diets available.
FOOD & RECIPES
You should choose mostly low G.I. foods (“green light foods”), with an index less than 55. These include fish, sweet potatoes, al dente pasta, skim milk and kidney or baked beans. You can consume foods from the Medium G.I. (“yellow light foods”) list in moderation. These have an index of 56-69 and include Basmati rice, whole wheat bread, new potatoes and popcorn. Rarely, if ever, should you eat High G.I. foods (“red light foods”), which index 70 or more. These include processed foods and white bread, baked white potatoes, instant rice and french fries.
The low G.I. food will take more time to digest, allowing your body to feel satisfied much longer between meals. Leaving you less likely to grab convenient snacks in between or eating unhealthy portions at mealtime. Unlike a lot of eating plans, the G.I. diet there really offers a wide variety of choices for planning balanced, delicious meals.
EXERCISE
Most books that discuss the plan probably at least mention the benefits of regular exercise.
EXPENSE
Cost of any number of books that are available.
PRO
- Proven approach that works.
CON
None
CONCLUSION
The G.I. Diet will help you to lose a couple of pounds each week and reduce the likelihood of developing illnesses like heart disease and diabetes. It’s a sensible approach.
Common misspelling: Glicemic index
bianca: I like the fact that following the glycemic index keeps me from crashing after eating a meal
blaquequeen: great for evening out your day...no sugar spikes indeed
kathryn: This way of eating has been a Godsend! I've tried so many other ways to lose weight, but still had really bad cravings for sugar and junk food. With my blood sugar more evened out, I don't have the cravings and the weight has been melting off!
