Glycemic Index Diet
Curious about the glycemic index diet, but aren’t sure where to begin? Here are answers to some frequently asked questions about the diet.
What is the glycemic index?
The glycemic index is a relative scale which reflects how quickly the carbohydrates in various foods are digested and released into the bloodstream as blood sugar as you eat them. Pure sugar, or glucose, is set as the “standard” and is given a score of 100. Foods with lower scores take longer to be absorbed into the bloodstream, and foods with higher scores are more quickly broken down.
What is glycemic load?
Glycemic index takes into account glycemic index score as well as the total amount of carbohydrate available in the food. This gives a more accurate view of how the food will affect blood sugar levels. To calculate glycemic load, multiply the glycemic index score by the grams of carbohydrate found in the food (check the label for this information) and divide by 100.
What’s the difference between the glycemic index diet and a low carbohydrate diet?
A low carbohydrate diet is based on the concept of eliminating most carbohydrates from the diet in order to force the body to tap into stored fat. A low glycemic index diet does not require the dieter to completely eliminate carbohydrates from the diet, but rather to select carbohydrates which are digested more slowly. This keeps the blood sugar steady and helps to provide a constant stream of energy, as opposed to the low carbohydrate diet which can leave dieters feeling tired and moody.
What kinds of foods do I get to eat on the glycemic index diet?
All kinds of foods can be eaten on the glycemic index diet, but more natural foods are suggested over more processed foods, which tend to have higher scores. Foods high in protein are encouraged, such as all different kinds of meats, fish, eggs, cheese, yogurt, and nuts. Foods high in fiber can help aid in keeping the dieter feeling full, such as vegetables and fruits, as well as beans. All of these foods tend to be low glycemic index, as well. Breads and pastas are not completely off limits, but whole grain versions of these carbohydrates are suggested (for example, whole grain bread or wheat pasta).
Lots of options are available for sweet treats that don’t contain high amounts of sugar. Low-sugar or sugar-free candies, chocolates, and puddings are great examples of treats that you can eat on the low glycemic index diet. Fruits can also be eaten as desserts.
What benefits does the glycemic index diet offer to those who follow it?
Diabetics have had great success at controlling their blood sugar through the glycemic index diet, decreasing risks and symptoms of their condition. The diet has also had great success in the realm of weight loss; one study showed that diabetics who took on the glycemic index diet lost twice the weight of another group on a simply low calorie diet.
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