GI Diet
GI Diet
People tend to recreate diets and present them as the new breakthrough in weight loss. This is the case with the GI Diet.
The GI ranking system has been around since 1981 and the GI diet stipulates the Glycemic Index. It has recently become extremely well-liked.
The Glycemic Index
The glycemic index was created by Dr. David Jenkins from the University of Toronto in Canada. It was developed to measure the rate where foods break down in the body and produce glucose. Originally intended to help diabetics control their glucose levels, it was ultimately used to help people trying to lose weight control their hunger and eating patterns. The key was to lower the foods that converted easily into glucose. Glucose is a natural source of energy for the body. It produces a quick rush of energy and then leaves a feeling of hunger and fatigue.
Foods are categorized into high, medium and low GI foods, depending on how fast they elevate the blood sugar level after eating. Low GI foods rank less than 55 on the glycemic index scale. Medium GI foods go from 55 to 70 and high GI foods rank higher than 70. High GI foods break down greatly quickly and you feel hungry again promptly after eating them. Low GI foods digest more slowly so you feel full longer.
High GI foods include:
- white flour products like white bread, croissants, doughnuts;
- heavily processed foods like corn chips, potato chips or pretzels;
- foods high in sugar similar to cookies or ice cream;
- high starch vegetables like potatoes and parsnips;
- fruits high in sugar - watermelons, dates and other dried fruits.
Medium GI foods include:
- most types of pasta;
- rice;
- some fruits like mangos, apricots and raisins;
- some vegetables similar to baked beans.
Low GI foods include:
- most fruits and vegetables;
- legumes;
- cereals that are high in fibers but low on sugar;
- dairy products similar to low fat plain yogurt, whole, low fat or skimmed milk;
- whole grain breads.
The Low GI Diet
The low GI diet focuses on adjusting eating patterns so that the large amount of the foods consumed are low GI foods.
Eating low GI foods does two main things:
It creates more even glucose levels through the day. And, it stops cravings from happening so often.
The GI diet should not depend completely on the glycemic index because some low GI foods are not healthy food choices. You should select foods also based on nutritional value.
Foods that are high in fat have a low GI because it takes them longer to break down than high-carb foods.
The glycemic index doesn't rank foods that do not contain carbohydrates, like fresh meat, chicken, fish, eggs and cheese. Processed foods that include meat and diary products are ranked. Lean or low-fat meats that have been trimmed of visible fat, skinless poultry, fish and low-fat dairy products, are good low GI choices.
The low GI will not generate fast weight loss; but it should provide a slow and steady loss of weight. The people who use the GI plan seem to have more energy and find it easier to workout.
Eating low GI foods is a healthy weight loss plan. it makes good sense for weight control and maintenance, energy levels and healthy eating.
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