The glycemic index, or GI, diet is a weight-loss diet that requires choosing foods and drinks that do not cause a rapid increase in your blood sugar level, says the Mayo Clinic. Although effective at managing diabetes, more of the general population is turning to the GI diet as a possible weight-loss tool. Knowing some basic information can help you decide if this diet is right for you, and how you can get started.
The Glycemic Index
The glycemic index uses a scale from zero to 100, ranking foods high in carbohydrates by how much they raise your blood sugar level compared to glucose or white bread, says the Canadian Diabetes Association. The GI value for milk, for example, is 39. This reflects the percentage your blood sugar rises in response to consuming 50 g of milk in comparison to how much your blood sugar rises in response to eating 50 g of glucose, which is pure sugar, or white bread, both of which have a GI of 100. A low GI is 55 or less. The medium GI range is from 56 to 69, with foods ranked 70 or more considered high. Proponents of the GI diet say that by choosing foods with a low GI rating, you can lose weight and reduce your chances of getting certain diseases. The Mayo Clinic notes that scientific evidence supporting this statement is uncertain and controversial.
GI and Weight Loss
When you eat carbohydrates, they are broken down into sugar. You digest high GI foods very rapidly, causing your blood sugar to first rise very quickly, or spike, and then sharply decline. You digest low GI foods, however, slowly, leading to a regulated and gradual rise in your blood sugar. This blood sugar regulation is important for diabetics, who do not have enough insulin, or whose bodies do not respond to insulin, which usually functions to help regulate blood sugar levels. Proponents of the GI diet reason eating low GI foods can help diabetics and non-diabetics alike, as low GI foods are in the digestive tract for longer since you digest them slowly, helping to control your appetite and reduce hunger cues, leading to weight loss.
Right For You?
You may choose the GI diet if you are looking for a change in your eating patterns that do not require you to count calories or eliminate carbohydrates and think you can do this diet long term. If you have diabetes, eating foods with a low GI may help you to control your blood sugar and cholesterol levels, along with your appetite.
What to Eat
The Canadian Diabetes Association says you should choose foods with a low GI most often. Examples of low GI foods include raw carrots and apples, peanuts, peas, skim milk, and beans, as well as heavy mixed grain bread, pumpernickel bread, all bran cereal and pasta. Choose medium GI foods such as sweet corn, bananas, raisins, whole wheat bread, oatmeal, brown rice and potatoes, less often than low GI foods. Lastly, choose high GI foods such as white bread or bagels, white rice or rice cakes and watermelon the least often.
Meal Changes
Some simple changes you can make to your meals include enjoying more fruits, vegetables and low-fat milk, all of which are rich in carbohydrates while still having a low glycemic index. Eat breakfast cereals primarily containing oats, barley and bran, or breads with whole grains. Reduce how many potatoes you eat, or try sweet potatoes instead. To make the low GI diet less overwhelming, try introducing one change at a time.
