The glycemic index, glycaemic index, or GI is defined as a measure of the effects of carbohydrates on blood sugar levels. Since Foods have a high GI caused carbohydrates that break down quickly during digestion and released glucose rapidly into the bloodstream. On the other hand, foods with a low GI have significant health benefits, because theirs carbohydrates break down more slowly, release glucose more gradually into the bloodstream. The concept was developed by Dr. David J. Jenkins and colleagues[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
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The Low Glycemic Index Diet
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Low GI Diet Plan
The low GI (glycemic index) diet plan stresses eating foods that register a low number on the glycemic index scale. The basis of this diet plan: foods that have a low glycemic index number lead to a stable blood sugar and less weight gain. Other diet plans also incorporate the glycemic index into their food choices for weight loss.
The glycemic index pertains to blood sugar levels. Diabetics have trouble controlling their blood sugar so eating the right food is important to their health. This index has been transferred into the mainstream to create a diet plan that anyone can use.
Foods that cause the blood sugar to spike increase our hunger. For instance, eating a candy bar will give you a big burst of energy for about half an hour. After that, you will feel tired and sluggish. To keep going, you'll eat more sugar. Then, the vicious cycle starts over.
A stable blood sugar level keeps us energized throughout the day and we don't feel hungry. The diet leads to weight loss because of the food choices that are made. When the glycemic index number is fifty or below, the food is considered to have a "low GI" score. Anything over seventy is considered high and between fifty and seventy is moderate.
The glycemic index is not an exact science. According to the equation used to compute the number, there are candies that have a lower glycemic index than healthier foods like carrots. Of course you can't eat chocolate and processed sugar all day and expect to lose weight. So, there is a flaw in the plan somewhere.
Also, the glycemic index number is computed for foods eaten alone. Carrots taste better with ranch dressing. Potatoes go with steak and onions. Foods that are eaten together change the glycemic index but whether it is for the good or the bad, no one knows for sure.
A person following the low GI diet plan could eat a meal of low glycemic index foods and still come out worse for it according to the plan because other factors have not been taken into account. For instance, fats in a meal slow down digestion, therefore possibly changing the effect on the body. There is more to research needed before this diet is proven to increase weight loss or make a difference in weight loss at all.
It is good to eat foods that provide stable energy all day, but an entire meal plan of them may not be what you are looking for. Right now, there is too much variance in the numbers depending on who you ask. A low fat plan would be easier to follow with better results.
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What does GI mean:
GI is an abbreviation for glycemic index. It is a universally recognised way to distinguish how different carbohydrates affect your blood glucose levels. Many people insist that the only way to lose weight is to follow a low GI eating program. They say it helps a person choose both the right quantity and type of carbohydrate to consume each day.
You probably already know that your blood sugar or blood glucose levels rise and fall during the day which affects how you feel and how your body functions. It is also said that people with diabetes may also benefit from understanding how different foods affect their blood glucose levels to assist them to gain a greater variety of food choices to what is normally prescribed to those with this condition.
Foods that contain carbohydrates that breakdown quickly during digestion like white bread are said to have a high GI value. This means that the glucose in your bloodstream increases very quickly and to a very high level. Foods like grapes are known to have a low GI value and release glucose into your bloodstream gradually and provide your body with a much more consistent level of energy during the day.
Several studies have shown that many people trying to lose weight find a low GI eating program much easier to follow and stick to due to the variety and flexibility of food choices available. Following a low GI eating program may also eliminate what every dieter seems to suffer from which are those dreaded cravings between meals.
Many excellent books and articles have been written on the glycemic index subject and it may well be worth your while to educate yourself in this area if you are struggling to lose weight following more conventional diet programs.
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Recommended ReadingThe Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
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