The GI Diet assigns a numeric rating to foods based on how their carbs will affect the level of glucose in the body. It was originally created by Dr. David Jenkins to help diabetic patients. The diet has been found to be helpful to diabetics for keeping their blood sugar levels under control rather than eating foods that cause blood sugar to change rapidly.
The way each food breaks down in the body during digestion determines itsrating. The resulting number lets the dieter know that the carbs will release glucose quickly into the blood. Foods that have been rated with a high GI number will cause a faster release of blood sugar, while low GI foods will cause a slower release. Glucose is rated 100. Zero is the lowest rated food, and foods that are more similar to glucose are given a higher rating. Foods that are rated at 55 or less are low GI foods. Medium GI foods are those rated from 56 to 69. High glycemic index foods are ones that are rated at least 70.
The ultimate goal of this diet is to eat the foods that have been given a low GI rating so that the blood glucose is kept steady. This will require the body to make less insulin. The foods that are rated with a low GI ranking will provide a much more stable source of energy and help the dieter to avoid being hungry later. By eating foods with quite a low GI ranking, energy levels will be steady and hunger will be kept at bay. Foods that are rated with a high GI number are a source of fast energy, but also a source of an energy crash. The GI Diet helps dieters lose weight by preventing food cravings due to low blood sugar.
Another important factor of the diet is to keep fat intake low. There are foods that are rated with with quite a low GI ranking, but they are too high in fat. The diet doesn’t allow the higher fat foods. When a dieter stays on the diet, eating the proper foods and avoiding high-fat foods, about 1 to 2 pounds can be lost every week. The weight loss is steady, which is what doctors recommend for the healthiest weight loss.
Studies have shown that people who stay on the GI Diet long term lessen their risk of developing diabetes and heart disease. The diet is recommended by the American Diabetes Association because of the lowered diabetes risk. Doctors and nutritionists support the GI Diet because of its success at lowering weight and improving the health of its followers. To reap the full rewards from the GI Diet, it’s important to stay on it over a long period of time and to follow a meal plan. Figuring out the GI ranking for any one meal can be hard, as most meals combine foods with different GI numbers. Glycemic index meals are made of foods that have low GI numbers. By staying on the GI meal plan long term, a dieter can expect to lose weight steadily and keep up a predictable level of energy.