The glycemic index is a table that ranks the values of carbohydrates on a scale of zero to 100. Foods are ranked according to how quickly they raise blood sugar levels in the body. Pure glucose ranks the highest at 100, and serves as a reference point for all other foods. Low glycemic index diets promote foods that rank low on the glycemic index since these cause the least fluctuation in blood sugar. Benefits of eating on the low end of the glycemic scale include weight loss, lower cholesterol, diabetes management and balanced energy levels.
Choosing a Diet
If you are interested in following a low glycemic index diet, but need some guidance, there are several diet plans from which to choose. Compare cost, value, convenience and availability of resources such as books, websites and diet consultants. Some diet plans provide you with instructions to prepare your own meals, while others deliver prepackaged foods to your home. Research the benefits of each and consult with your physician to help determine which low glycemic index diet best suits your needs.
Glycemic Impact Diet
Available from eDiets, the Glycemic Impact Diet aims to provide dieters with a program that yields a healthy nutritional balance. The meal plan incorporates unrefined, complex carbohydrates, healthy fats and lean proteins into the daily menu. The Glycemic Impact plan teaches users to enjoy sugar in limited amounts and increase fiber intake to help stabilize blood sugar and ward off hunger. The diet is available through the eDiets website, which provides members with online consultants for guidance and access to a community of fellow dieters for support.
The South Beach Diet
Based on his research of diets and insulin resistance, Dr. Arthur Agatston created the South Beach Diet to help his cardiac patients achieve weight loss through balanced nutrition. The South Beach Diet is made up of three phases which concentrate on low glycemic index foods such as lean protein, healthy fat and high fiber items. The first phase of the South Beach Diet limits or eliminates carbohydrates that rapidly raise blood sugar. This phase is designed to balance overall blood sugar and eliminate cravings for high glycemic index foods. The second phase reintroduces some of phase one's restricted menu items such as whole grains and fruits. Phase three is entered when a healthy weight is achieved. This is the maintenance phase of the diet, which continues the eating plans of the first two phases, but incorporates all types of foods and allows for occasional indulgences.
NutriSystem D
The Nutrisystem D program is based on the science of the glycemic index and was created for people with Type 2 diabetes. The Nutrisystem D program provides members with delivery of prepackaged meals that contain "good carbs." The eating program features six meals a day that are designed to stabilize insulin levels, control cravings and promote satisfaction of hunger. Members can select a predetermined variety of meals or create a personalized menu program from a list of meals available from a list of low glycemic index options. Along with meal delivery, the program includes online support from counselors and dietitians and a kit which contains meal planning and resource guides.
Considerations
It can be difficult to follow a low glycemic index diet without a program, as food labels don't list glycemic index rankings and many lists available through other resources have inconsistent rankings of entries. Many foods that rank low on the index can be high in saturated fats and calories, which can contribute to weight gain and other health problems. It may be best to consult with your doctor about the best way to approach a low glycemic index eating plan.
