Have you been looking for a diet which allows you to eat a wide variety of foods? How about a diet that is easy to sustain to help you keep the weight off? Are you a diabetic who is concerned about their blood sugar levels? If you answered yes to any of those questions, you should consider the glycemic index diet.
The glycemic index diet focuses on eating foods that are low on the glycemic index (GI) scale. This scale measures different carbohydrates based on how quickly they are absorbed into the bloodstream. Lower GI scores are better for hunger management, energy maintenance, and blood sugar control. This diet has similarities to a low carbohydrate diet, but is not as strict – and just as effective, if not more! Because the GI diet distinguishes between “good carbohydrates” and “bad carbohydrates”, you will still be able to fit some healthy carbohydrates into your diet. Since carbs are the main source of energy the body runs on, this diet is much more sustainable over a long period of time than a strict low carb diet.
Here are the cornerstones of the GI diet.
- Choose low or medium GI foods. While medium and high GI foods are not necessarily completely off limits, you should base the main part of your diet on low GI foods. High GI foods should be a special treat, eaten only rarely and in small amounts. You can find GI information online or in nutritional pamphlets or books. If you have a smartphone, you can download apps which contain GI information.
- Choose natural foods over processed foods. This is a good rule of thumb when you’re looking for lower GI foods, but it isn’t foolproof. Added sugar almost always means a high GI value.
- Eat consistently. Instead of opting for three larger, far-apart meals, it may be more beneficial for you to eat small snacks throughout the day to keep your blood sugar at a constant level. This will help you have more energy and feel more full. Keep the snacks small and healthy; low GI fruit or veggies are a good choice, as well as nuts or other sources of protein.
- Focus on fiber and protein. Fiber helps you feel full and regulates blood sugar. Protein is a great source of energy and can also contribute to feeling full. When possible, choose lower-fat versions of the proteins you select. Vegetables are a great source of fiber; meat, eggs, and dairy products are good sources of protein.
You should talk to your doctor before starting any diet plan. Ask your doctor about what kinds and amounts of exercise are appropriate for you. If you are a diabetic, ask your doctor how this diet will interact with your disease. Chances are, your doctor will be thrilled to hear you are considering a low glycemic index diet, as these have been proven to be very effective in helping diabetics patients lose weight and regulate their blood glucose.
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