The glycemic diet is based on the glycemic index (GI), which ranks various foods containing carbohydrates according to their affect on blood sugar.
Glycemic Index
There are three levels to the glycemic index: low, medium and high. The scale ranges from one to 100, with low foods ranging from one to 55, medium ranging from 56 to 69, and high ranging from 70 to 100.
Origins
The glycemic index was created to help diabetics make food choices that would not greatly affect their blood sugar levels. Eating a large amount of high GI foods creates an influx of insulin activity, which in turn can stimulate fat storage.
Weight Loss
The glycemic diet is effective for weight loss because the foods allowed keep one feeling fuller longer, leading to less overall food consumed on a daily basis.
Increasing Low GI Foods
To increase the amount of low GI foods, use whole grain bread and pastas, eat cereals based on oats, barley and bran, and enjoy plenty of fruits and vegetables (although it is recommended to reduce potato consumption, as they are a high GI food).
Effects
Low GI foods can help people lose weight, increase the body's sensitivity to insulin, improve diabetes control, reduce the risk of heart disease and cholesterol, prolong physical endurance, and help re-fuel carbohydrate stores after a bout of exercise.
