A low glycemic index diet plan focuses on how many and what kind of carbohydrates you eat and how you combine them with other foods. All these things determine a cost impact on blood-sugar levels.
Glycemic index itself measures how quickly carbohydrates enter the bloodstream. The glycemic load (GL) measures both the quantity and quality of carbohydrates
Understanding Low GI Diet
Although you can lose weight while following a, weight loss is not the primary purpose of a low GI diet. This diet is intended instead to control the sudden rise in blood-sugar levels. Maintaining blood glucose within a narrow range is critical for diabetes and cardiovascular disease prevention and control. Low-GI foods fall below 55, medium GI foods under 69 and high GI foods are over 80.
A food’s glycemic load measuring insulin requires it places on your system. It is a reflection of both the quantity and quality of carbohydrates in a food product. Whole grains, for example, has more fiber and nutrients than refined ones, and so has a lower glycemic load.
Low-GL foods are under 10, medium-GL, under 20, and high-GL, over 20. In a 2006 presentation to the American Diabetes Association recommended dietician Johanna Burani a total daily GL score below 120.
Calculate one foods are glycemic load by multiplying its GI number and amount of carbohydrates it contains.
Putting Plan to practice
The quickest way to adopt a low GI diet plan is to replace the low GI foods for high GI foods you currently eat. Diabetes sufferer and journalist David Mendosa compiled a table based on 2002 research done at the University of Sydney’s Human Nutrition Unit. It contains GI and GL values of nearly 2,500 foods from around the world. For example, white enriched bread with a GI of 72 per serving not as good a choice as a whole-grain English muffin at 45. Whole grains have digestion-slowing fiber minimize Muffin’s effect on blood sugar.
The University of Sydney team’s recommendations include: Eat whole oats, bran, or barley cereals; replace potatoes with vegetables and sugary desserts with fruit, switch to sourdough, wholemeal and stone-ground bread; snacking on salads with vinaigrette dressing; choose basmati over white rice, and pasta or noodles in your meals.
After a low GI diet does not provide you with high GI foods forever. It simply means thinking about what to eat with them to avoid a blood sugar spike. Combining a high GI and several low-GI food to a meal will reduce the effect of high. The trick is to learn to eat “balanced meals,” with both healthy nutrients and GI numbers in low to moderate range.
But just keep glycemic load of low does not necessarily mean that you follow a healthy low GI diet. It’s easy to have a total daily GL below 120 if you eat a lot of protein and fat, and skimp on carbohydrates.
do it, however, will increase the fat and calorie intake while depriving yourself of vitamins, minerals, fiber, and phytonutrients in low GI fruits, vegetables and whole grains.
Things to Consider
Cooking food swells its starch molecules, softening it and elevate GI number. A portion of spaghetti cooked until al dente stage between 10 and 15 minutes, for example, 1:44 GI number. Boiled for 20 minutes promises a 64 GI number. All GI numbers are based on specific portion sizes. Eating more of a low-GI food will work against blood sugar control and weight loss efforts.