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.

glycemic index diet book

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.

Is it just another GI Diet?

The 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

Vegetable omelet with wheat bread and strawberries


Grilled cheese and tomato sandwich with salad and milk

Afternoon Snack

Roast beef roll-ups with flatbread


Chicken Florentine with brown rice and fruit

Late Night Snack

Yogurt with raspberries and almonds

Sample Meal Plan 2

Oat bran cereal with blackberries and milk


Spicy chicken strips with fresh salad and yogurt

Afternoon Snack

Crunchy crabmeat salad mini pocket with strawberries


Oriental pasta and beef stir-fry

Late Night Snack

Cottage 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.

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  • Jenkins, D. J., Wolever, T. M., Taylor, R. H., Barker, H., Fielden, H., Baldwin, J. M., … & Goff, D. V. (1981). Glycemic index of foods: a physiological basis for carbohydrate exchange. The American journal of clinical nutrition, 34(3), 362-366. study link
  • Wolever, T. M., Jenkins, D. J., Jenkins, A. L., & Josse, R. G. (1991). The glycemic index: methodology and clinical implications. The American journal of clinical nutrition, 54(5), 846-854. study link
  • Jenkins, D. J., Kendall, C. W., Augustin, L. S., Franceschi, S., Hamidi, M., Marchie, A., … & Axelsen, M. (2002). Glycemic index: overview of implications in health and disease. The American journal of clinical nutrition, 76(1), 266S-273S. study link
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: April 28, 2015. Disclaimer
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