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
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
How a Low GI Diet Can Reverse Diabetes
The Glycemic Index is a tool that helps you to choose the right type of carbohydrate. The Glycemic Index or GI is the measure of carbohydrate quality and the effect this has on your blood sugar levels. The index has a scale of 0 to 100, which reflects how fast the carbohydrates in the foods you eat hit your bloodstream. A low GI food contains carbohydrate of 55 or less which has less effect on your blood glucose levels and a high GI food contains carbohydrate of 70 or more which has a greater effect on your blood sugar levels. The most important aspect to remember is that the GI compares foods not by per 100 grams of food, but by per gram of carbohydrate.
Low GI foods help to control blood glucose levels by slow digestion and by the gradual increase and decrease in the blood glucose response after eating. The health of your heart improves with lower glucose levels throughout the course of the day. High insulin levels result from eating high GI carbohydrate foods and these promote high blood fats and also high blood pressure, which increases your risk of a heart attack.
Following are a few tips on making sure that you are eating enough carbohydrate as well as the right carbohydrate:
- Add at least one low GI food to each meal
- Eat lots of vegetables, try to add vegetables to your meals twice a day
- Eat fruit at least twice a day
By substituting high GI foods with low GI foods you will see amazing results and feel the benefits, a few examples of foods you can substitute are:
High GI food - Low GI food
Potato - Sweet potato, yams, chestnuts or taro
Sugar - Lower the quantity and consider fructose as an alternative sweetener
Lollies - Nuts, dried apricots as well as other dried fruits and sultanas
Cakes and Pastries - Fruit loaf, raisin toast, and fruit buns (try choosing the wholegrain Varieties)
Breakfast Cereals - Rolled oats, muesli and brands that display the GI symbol
Following are a few tips for a healthy low GI diet that can be easily adapted:
- Eat on a regular basis, try to eat at the same time each day
- Try eating at least seven servings of fruit and vegetables each day
- Add legumes to your diet, these can include beans, lentils and chickpeas
- Add low fat dairy foods to your diet, soy products that are calcium enriched are beneficial
- Add a low GI version of breads and cereals to your diet
- Add nuts on a regular basis
- Add omega-3 fats to your diet which include fish and seafood
- Make sure you choose meat that is lean
- Reduce your salt intake, and
- Limit the amount of alcohol you drink
It may seem overwhelming at first, but once you get into the habit of incorporating these tips into your daily diet, you can see the benefits on how a low GI diet can help to reverse diabetes and allow you to achieve optimum health.
Sue Kennedy is the author of the physician-endorsed e-book "Defeat Diabetes Now," and operates a membership channel devoted to health & wellness. Readers of her book also receive instant access to expert interviews, articles, diet plans and other resources designed to maintain optimum health and prevent disease. Click here to defeat diabetes now.
In this article we review one of the best current low GI diet plans today: the popular Diet Solution Program (DSP). DSP is glowingly referred to as: "one of the most comprehensive books I've ever read and the closest thing to a nutrition bible which I've encountered," by weight loss expert John Davenport. We discuss differences with and similarities to widespread metabolic glycemic index (GI) diet plans. Due to the current obesity epidemic, these plans are becoming increasingly popular.
Isabel De Los Rios is creator of the Diet Solution Program. She has an academic degree in Exercise Physiology. Isabel is a well-known speaker on issues of nutrition and health. Her writing has been featured in numerous publications, and she manages her own health and wellness clinic in New Jersey.
As a weight loss coach, and having experienced huge victory with glycemic index diets, I'm regularly asked my opinion about other popular diets for contrast. In my own case, I've lost 35 pounds using a low GI diet plan and both identify with and am glad about the science behind this tactic.
Of these, we are most familiar with the Healthy for Life Program, pioneered by Dr. Ray Strand. Healthy for Life has been "field tested," with documented outcomes, under the rules of the Western Review Board of the FDA. Due to proven scientific results, Healthy for Life may be viewed as a benchmark.
DSP recognizes the fact that foods that abruptly "metabolize" into sugar are to be avoided. The DSP methodology is identical to low glycemic diet plans, including recommendations of certain foods to stay away from vs. those to prefer. This is identical to Healthy for Life and other glycemic index diet plans. For instance, the counsel in Jorge Cruise's "Belly Fat Cure" is also similar to DSP. The Belly Fat Cure teaches that the kind of calories are much more important that the amount eaten.
DSP incorporates comparable guidance for healthy vs. unhealthy fats and advice on which processed foodstuffs to stay away from for best results. And, DSP uses the same calorie counting advice, often heard in most glycemic index diet plans, which is: "You don't need to count calories."
All in all, the Diet Solution Program uses a similar strategy to what we've been aware of in quite a lot of other glycemic index diet plans. They seem to have recognized the benefits for their methodology, based on experience vs. science. This is of little import, however, since outcomes are what matter. Finally, DSP goes beyond common glycemic index diet plans, by using metabolic typing to provide specific individualized recommendations. This makes DSP different from otherwise similar glycemic index diet plans, because of the fact that it features an tailored approach.
We conclude that DSP is very similar to other low glycemic diets but incorporates added features that may appeal to some. We invite you to bookmark this page and provide feedback or comments, whether you decide to try the DSP or you have experience with other similar plans.
Jim Green is an author who advises on healthy living ideas and selecting the best glycemic index diet plan for you, which may very well be the Diet Solution Program according to what we have seen.
The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
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