The Glycemic Index (GI) Diet 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.
The Low Glycemic Index Diet was developed by Dr. David J. Jenkins, a professor of nutrition at the University of Toronto and later turned into a successful diet book by author and former president of the Heart and Stroke Foundation of Ontario, Rick Gallop.
The Low Glycemic Index diet works on the Principle the lower the GI of the food, the better. The individual following the Low Glycemic Index Diet shouldn’t feel deprived or hungry between meals.
Glucose is set at 100, and all foods are indexed against that number. A high Glycemic index food has a value of 70 and above. A Medium Glycemic index food has value of 56-69 and any foods lower than 55 are considered a low Glycemic index food.
Benefits of the Glycemic Index Diet
- Moderate and sustained weight loss and weight management
- The Glycemic Index Diet reduces feelings of hunger caused from High GI insulin ‘crash’ during digestion
- Following the Glycemic Index Diet Mild to moderate energy increase from blood sugar balance
- The Glycemic Index Diet helps increase individual sensitivity and positive reaction to insulin
- The Glycemic Diet reduce the risk of heart disease and helps cardiovascular health
- The Glycemic Index Diet improves cholesterol levels and HDL/LDL balance
- The Glycemic Index Diet supports diabetes friendly nutrition & symptoms of PCOS
- The Glycemic Index Diet increases length of physical endurance
Drawbacks of the Glycemic Index Diet
- The glycemic index diet does not take into account other factors such as insulin response, which is measured by the insulin index.
- Some low Glycemic Index foods are high in saturated fat, salt and calories.
- The Glycemic Index Diet is significantly altered by the type of food, its ripeness, processing, length of storage, cooking methods, and its variety.
- The Glycemic Index value of a whole meal is difficult to find.
- The glycemic response is different from person to person, and even with the same person from day to day, depending on blood glucose levels and insulin resistance.
Review of Glycemic Index Diet
Glycemic Index alone does not provide enough information about the glycemic affect of a food. For example carrots have a high Glycemic Index, but you a person 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..
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