Glycemic Impact Diet

By Mizpah Matus B.Hlth.Sc(Hons)

The Glycemic Impact Diet is one of more popular diets to appear in the US.

The diet is based in the Glycemic Index – which has been around for some time. However only recently have GI based diets become popular with both doctors, nutritionists, and the public.

Online weight loss company eDiets have implemented the diet into their on-line program.

Is it just another GI Diet?




glycemic-index-dietThe Glycemic Impact Diet delves even further into the glycemic index, by taking into account Glycemic Load. This is a combination of the glycemic index of a food and the amount of carbohydrate the food has. A food such as a carrot is a common example: Carrots have a high GI – but a very low amount of carb per volume. The glycemic load of the carrot, in the end, is quite low – and is a great food to eat. You would have to eat a considerable amount of carrots in order to experience any large insulin response.

Glycemic Impact Meal Plans

All meal plans on the Glycemic Impact Diet are made up from the following principles:

  • Approximately 40% of calories are from unrefined, complex carbohydrates, including whole grains and whole grain breads and cereals, and whole pieces of fruit instead of juice.
  • About 30% of calories are from lean protein (fish, chicken and the occasional beef and pork) with vegetarian options that include soy protein, tofu and textured vegetable protein.
  • About 30% of calories are from healthy fats, including nuts, fatty fish, avocado and olive oil.
Sample Meal Plan 1
BreakfastVegetable omelet with wheat bread and strawberries
LunchGrilled cheese and tomato sandwich with salad and milk
Afternoon SnackRoast beef roll-ups with flatbread
DinnerChicken Florentine with brown rice and fruit
Late Night SnackYogurt with raspberries and almonds
Sample Meal Plan 2
BreakfastOat bran cereal with blackberries and milk
LunchSpicy chicken strips with fresh salad and yogurt
Afternoon SnackCrunchy crabmeat salad mini pocket with strawberries
DinnerOriental pasta and beef stir-fry
Late Night SnackCottage cheese with fruit cocktail and peanuts

A Good Diet

The Glycemic Impact Diet is one of the few popular diets to come along that is truly sensible and possible to follow for one’s entire life. It also lacks many of the excessive “foods to avoid” that so many diets have.

At the very least the Glycemic Impact Diet will assist those with hypoglycemic problems immediately. At best it will bring about steady weight loss over a long period of time.

Look for low gylcemic meal ideas here.

By Mizpah Matus B.Hlth.Sc(Hons)
  • vanessa

    does this diet come with recipies?

    • ted

      Yes, eDiets offers a huge database of recipes that fit their various diet plans.

  • Candida Payne

    I would like to get my blood sugar down

  • Robin

    Forgot to add that eating small amounts of low fat meat protein is fine too. Watch out for meat that has been injected with ANYTHING. Even chicken breasts are being injected with solutions to make them “taste better”. Fish is another source of meat protein, as are egg white omlettes made with lots of veggies. Go for pizza with no cheese, lots of veggies. Get whole wheat crust when you can. Also, try to incorporate something acidic into your meal. Lemon juice, vinegar, sourdough bread, etc. And water, folks, water. There ya go. Don’t forget to exercise in some way, making sure your doc is consulted first so you will be safe. There ya go.

  • Robin

    I lost 68 pounds in one year eating a low-fat, HIGH fiber (soluble and insoluble) diet. I ate as close to the whole grain as possible, ate legumes, beans, etc. I used whole grain spaghetti, etc. Olive oil is good to cook with. Fruits and vegetables are good. Eating vegetables with natural fats (such as avacados) are good keeping in mind that moderation in all things is important. Be aware that high fructose corn syrup lurks in many, many foods today. Check labels, even in beans.

  • leora Goldberg

    It is very important to eat a low refined carb diet in order to lower the Insuline However it is as important to reduce intake of animal protein such as meat, chicken and fish – consume only 2 or 3 times per week. in the end we are looking to eat an alkaline diet (more greens, more vegetables, more alkaline grains ) and reduce acidic forming foods.
    I am a macrobiotic counselor and expert in raw food’ however since moving to Israel I have started to teach mostly how to reduce refined carb – such as white rice, sugar, cakes, pasta, bread etc.. ) .because I believe it is easier to be in control and change your way of eating once you cut off completely all the refined sugar. than once the sugar level stablizes it is much easier to control what we put into ours bodies.

  • John Galgano

    What is a true Glycemic dite?

  • Ron Griffin

    Sounds like the Holford Diet to me!

  • Aaron Meier

    I’ve given this a few days so far, and I do feel much better, I didn’t realize that I ate so much sugar before, nor did I expect that it would make me feel so crappy. I’ve only seen a slight increase in my concentration, but some is better than none.

  • steph

    anal leakage???? omg are you ok don’t blame that on a diet

  • Kevin Zoll

    I had a little anal leakage while on this diet. Be forewarned!!

  • Jeremy

    Who is the author of this article

  • Jill

    4 days on this so far and I feel great! I feel better than I have in months.