When it comes to losing weight, it appears that there’s a different diet for every single different day of the week. As there is so much choice, knowing exactly what to eat, and when to eat it for that matter, can be a real headache and can be pretty confusing as well, when it really should not be. Make no mistake about it, most of these diets are completely bogus, and offer no real advantage when compared with any other healthy eating plan. However, as with all things, there are always a few exceptions, and one exception which is extremely effective and popular is one which is known as the Glycemic index diet.
What is the glycemic index diet?
Basically, this diet is one which has been especially created to help individuals to control the levels of sugar in their blood. It was originally created specifically for diabetics, who obviously need to control and regulate their blood sugar levels as effectively as possible. However, as studies and research were carried out, experts quickly found that there was a direct correlation between foods which affect our blood sugar levels, and how much weight we put on, or lose.
So how does it work?
The Glycemic Index diet basically focuses on carbohydrates, as these are the food sources responsible for creating spikes and changes in our blood sugar levels. When we consume carbohydrates, our bodies then convert them into glucose sugar, which is then used as energy. However, certain forms of carbohydrates are processed in different ways, so some may be converted into glucose quicker than others. There are two types of carbohydrates, complex carbohydrates, and simple carbohydrates. Simple carbohydrates are ones rich in sugar already, so foods such as candy or sweets for example. Whereas complex carbohydrates don’t contain as many natural sugars, and as a result, are processed slower.
Foods such as potatoes and pasta are examples of complex carbohydrates. However, certain carbohydrates, such as white bread for example, causes your blood sugar to rise much quicker than wholemeal bread for example. On the Glycemic Index diet, you only consume foods that your body processes slower, which gradually lead to a slower rise in blood sugar levels than other foods. Not only that, but many foods with a low G.I are often rich in fiber, which is great for the digestive system, as well as for ensuring that we stay full for longer.
Which foods can you eat?
With the Glycemic index diet, the foods you eat are scored between 0 – 100 on a scale. The closer to 100, the more the foods raise your blood sugar, therefore making them bad for you. Typically, if you follow a low G.I diet, you need to consume foods with a Glycemic Index of 55 and under. These types of foods are foods like: Peanuts, carrots, root vegetables, beans etc. Medium G.I foods have a glycemic index of 55 – 69 and are typically foods like raisins, bananas, certain other fruits, spaghetti and corn on the cob.
High G.I foods have a glycemic index of 70 – 100, and are foods such as white bread, white rice, white potatoes, drinks containing sugar, other foods containing sugar etc. Obviously, the main aim of this diet is to stick with foods with a low G.I, with sometimes the occasional treat leading into the medium G.I. High G.I foods should be avoided on this diet at all costs.