Low Glycemic Index Diets

 By Mizpah Matus B.Hlth.Sc(Hons)

The Glycemic Index (GI) was originally devised to help diabetics. The index is a ranking of carbohydrate foods which measures the rate at which the blood glucose (or blood sugar) levels rise when a particular food is eaten.

Pure glucose has a rating of 100 – so there nearer a food is to 100, the higher it’s GI rating is.

This indicates how quickly the food is converted to blood sugar, and, how quickly the blood sugar levels will drop. Foods with a low GI rating will be absorbed more slowly, helping to keep blood sugar levels constant.

Popular Low Glycemic Diets

Glycemic Impact DietA newer diet implemented by eDiets – takes the best of the Zone and South Beach Diet. Very good diet.
Montignac MethodThe original Low Glycemic Index Diet first made popular in 1986.
Glycemic Load DietGlycemic Index corrected for serving size is the Glycemic Load – the diet aims to produce healthy weight by maintaining a daily load under 500.
South Beach DietCarb choices are based around low-glycemic foods – although the diet begins with a very low carbohydrate phase.
NutriSystemThis portion-controlled program is based around low-glycemic foods.
Healthy Pancreas DietThe Pancreatic Oath explains how eating the right foods can protect your pancreas and promote health, whereas when you eat unhealthy foods you are abusing your pancreas.
Sugar SolutionFrom Prevention magazine – a diet to correct blood sugar imbalances.
Feed Your Brain, Lose Your Bellywritten by neurosurgeon Dr. Larry McCleary and is based on the concept that the calories people are consuming are bypassing their brains and being stored in fat cells.

Books

A number of books have been written about the GI – with one of the biggest selling being The New Glucose Revolution. Rick Gallop’s The GI Diet is also very popular.

Typical GI Diet

A typical low glycemic index diet is low in fat and high in carbohydrates — but specifically low-GI carbs. Often a simple change from high GI carbs, to low GI carbs may being about weight loss. It may also give the feeling of more energy, due to less blood sugar / insulin spikes during the day.

Breakfast
Oatmeal with raisins and skim milk.
Orange juice.
Lunch
Vegetable soup with sourdough bread.
Plums.
Dinner
Lean beef bolognese on wholemeal pasta.
Green salad.
Low-fat yogurt.
Drinks
Water, tea (skim milk), herbal teas.

Look for other low glycemic meal ideas here.

What About Glycemic Load?

Glycemic Index alone does not provide enough information about the glycemic affect of a food. For example; carrots have a high GI, but you would have to eat boxes and boxes of them to have any pronounced affect on blood sugar. This is because the amount of carbohydrate in carrot is very small.

To calculate glycemic load (GL): Simply multiply the GI by the amount of carbohydrate and divide by 100.

For example; an 80g serve of carrot with a GI of 92 has 4.2g per serve. 92 X 4.2 / 100 = 3.9

Bookmarks

ziag4.mmb.usyd.edu.au – A database providing GI index and GI load for a huge list of foods.

 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: December 1, 2014. Disclaimer
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