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Low GI Diet


Glycemic Index (GI) is a measurement of the impact of food on your blood sugar. The Glycaemic Index ranges from 0 to 100, where foods with a high GI value tend to quickly raise the body's blood sugar levels, and foods with a low GI value will raise them more slowly. For example, a biscuit would be classified as food with a high GI score, which would cause higher sugar levels than a low GI food, such as pasta.

According to the GI Diet, if you eat meals that have a low GI, you will feel less hungry. As a result, you will be able to control your food cravings by satisfying your body, and as a result, you will reduce the amount of calories you consume.

The Low GI diet follows a low-glycemic-load food pyramid:

  • At the bottom, are fruits and vegetables, cooked or served with healthful oils.
  • Next come reduced-fat dairy foods, lean meats and fish, nuts, and beans.
  • Higher up, come whole grains, unrefined grains and pastas.
  • At the top, to be eaten sparingly if at all, come refined grains, potatoes, and sweets.

Low-GI Diet Suggestions:

  • Try to eat low-GI carbohydrates at every meal.
  • Eat a large amount of legumes, even baked beans.
  • Feel free to eat pasta, Basmati rice, or couscous.
  • Have two to three servings of low-fat dairy a day.
  • Eat nine servings of fruit and vegetables a day.
  • Eat lean meat, fish, and chicken.

Benefits

  • Decreases levels of triglycerides, which are blood fats linked to heart disease. Blood clots in the heart arteries are usually the cause of heart attacks.
  • Low GI foods slowly release sugar into the blood, giving you a steady supply of energy.
  • Lower calorie consumption , because your body feels satisfied with the foods you eat.
  • Lower GI diets can help improve levels of 'good' cholesterol, while potentially reducing the risk of heart disease.

Risks

  • With the GI Diet, it can be difficult to identify the GI value of a meal, so you may be improperly following the diet.
  • As part of this diet, some of the foods may contain large amounts of unhealthy fat and sodium.

What do experts say about the diet?

According to Peter Clifton, director of the CSIRO Nutrition Clinic in Adelaide, Australia: "This study provides evidence – and there hasn't been much before – that a low GI carbohydrate diet is as good as a high protein diet in terms of weight loss."

As stated by Michael W. Smith, MD, "They didn't avoid fats or carbs. They didn't count calories or eat pre-packaged foods. And they lowered their risk of heart disease. They didn't do it with a low-carb diet, but with a slow-carb diet. It's what nutritionists call a low-glycemic-load or a low-glycemic-index diet. The key is eating plenty of satisfying foods that your body can't quickly convert into sugar."

"It seems to work. A diet focused on glycemic index may be easier to follow than diets restricted in either fat or carbs… And there seems to be an additional benefit in reducing the risk of chronic disease," says David S. Ludwig, MD, PhD, associate professor of pediatrics, Children's Hospital, Boston.


Sources

  • GI Diet Guide. Retrieved on Nov 6, 2006
    from http://www.the-gi-diet.org/
  • DeNoon, D.J. WebMD. Low Carb Out, Slow Carb In? May 11, 2005. Retrieved on Nov 6, 2006
    from http://onhealth.webmd.com/script/main/art.asp?articlekey=56145
  • Liu S. Archives of Internal Medicine. Lowering Dietary Glycemic Load for Weight Control and Cardiovascular Health: A Matter of Quality. 2006;166:1438-1439.
  • Nutrition Data Glycemic Index. Retrieved on Nov 6, 2006
    from http://www.nutritiondata.com/glycemic-index.html
  • Young, E. New Scientist. Low GI diet reduces fat and bad cholesterol. Jul 25, 2006. Retrieved on Nov 5, 2006
    from http://www.newscientist.com/article.ns?id=dn9609&feedId=online-news_rss20

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