5 Things You Need to Know About Glycemic Index Diet

1. Glycemic Index 101

Diabetics have used the glycemic index diet as a means for controlling their blood sugar, but now non-diabetics are using it as a means of maintain energy levels while controlling weight. The diet revolves around the glycemic index (GI), which is a list of carbohydrate-rich foods; each one of them assigned a number that measures their effect on blood sugar. The control on the list is glucose, a type of sugar that the body converts into energy, which has a value of 100 points. Food the body absorbs and converts into quick energy has a high glycemic index value. Conversely, food whose energy the body releases slowly has a low glycemic index value.

2. On the Rise

Researchers determined the glycemic index level of certain foods in a clinical setting during a 3-hour glucose tests. Test subjects fasted overnight and the next day consumed a controlled portion of a particular food. Researchers then tested the subject's blood every 15 minutes for a period of 3 hours and plotted the rise in blood sugar on a graph. Researchers compared the rise in blood sugar from the test food against that of pure glucose to determine its numeric value on the glycemic index.

3. Eating Your Way to Health

A typical glycemic index diet is low in fat and high in complex carbohydrates. However, these carbohydrates are mostly low on the glycemic index. The purpose of this is to give the dieter a feeling of fullness while maintaining a steady blood sugar level. Foods with a high glycemic index value typically give you a burst of quick energy but are responsible for the "crash and burn" feeling shortly thereafter. A breakfast on the glycemic index diet might include a high-fiber, low-fat cereal, such as oatmeal, with a side dish of fresh strawberries and a glass of milk.

4. Popular Diets

The glycemic index diet is the basis for many popular diet plans. For example, NutriSystem is a pre-packaged meal plan designed for short-term weight loss in which dieters can choose low glycemic index foods tailored to their specific caloric needs. The South Beach Diet, originally devised for overweight cardiac patients, has been a popular choice amongst dieters. The South Beach Diet emphasizes overall health and weight loss through a series of low glycemic food phases.

5. Calculating Glycemic Load

When choosing foods from the glycemic index, pay close attention to the actual glycemic load. Whereas the glycemic index assigns a number for the food as a whole, the glycemic load calculates the effects on blood sugar based on an average portion of the food. To calculate the glycemic load, multiply the glycemic index as a percentage by its net carbohydrates. You can determine the net carbs by subtracting the amount of dietary fiber from total carbohydrates. Doctors consider foods with a glycemic load below 10 as "low," whereas foods with a glycemic index above 20 are "high." Aim to have a daily total glycemic load below 500.