The GI, or glycemic index diet, was created to help people to control blood sugar levels in diabetics, according to MayoClinic.com. The diet is based on the theory that avoiding increases and frequent fluctuations in blood sugar levels can lead to weight loss. The diet categorizes foods based on their glycemic index, which is their potential effect on blood sugar levels.
Blood Sugar
Carbohydrates provide the body with glucose, which is the body's main source of energy. When you eat carbohydrates, they travel through the digestive system, where they are broken down into glucose molecules. From the digestive system, glucose molecules then enter into the bloodstream. Glucose in the bloodstream triggers the release of insulin from the pancreas. Insulin binds to glucose and helps the body cells to properly absorb it.
Carbohydrates and Blood Sugar
Different types of carbohydrates move through the digestive system at different rates. Carbohydrates that move through the digestive system slowly help to keep blood sugar levels within normal ranges. Carbohydrates that move through the digestive system quickly can cause spikes in blood sugar levels. When the blood is flooded with glucose, it is difficult for insulin to regulate all of it. This leads to high levels of both glucose and insulin in the blood. If the insulin and glucose levels in your blood remain high frequently, it can cause the cells to become insulin-resistant, which means they do not respond well to insulin. Insulin resistance can lead to weight gain, according to MayoClinic.com. Avoiding high levels of glucose in the blood also helps to prevent high levels of insulin in the blood, which can help you to lose weight.
Glycemic Index Categories
The glycemic index diet divides food into three major categories based on their potential to raise blood sugar levels. Foods that cause a significant increase in blood sugar levels are referred to as having a high glycemic index. These are foods with a glycemic index ranking of 70 or higher. Foods that have a moderate effect on blood sugar levels are considered to have a medium glycemic index. These foods have a glycemic index ranking between 56 and 69. Foods that have little effect on blood sugar levels are referred to as having a low glycemic index, which is a ranking of 55 and below.
Glycemic Index Basics
When following a glycemic index, your meals and snacks should consist mostly of low glycemic index foods and occasionally, medium glycemic index foods. Foods with a high glycemic index should be avoided. Low glycemic index foods are thought to lead to weight loss, whereas high glycemic index foods are thought to promote weight gain.
Low Glycemic Foods
The best foods to eat when following a glycemic index diet include non-starchy vegetables, such as spinach, whole-grains, nuts and beans. These foods all have a low glycemic index. Fruits with a low glycemic index ranking include apples, oranges and pears, according to the Linus Pauling Institute.
High Glycemic Index Foods
Foods that contain a high glycemic index are often referred to as simple carbohydrates. These foods include white breads, white potatoes, white rice and starchy vegetables, such as corn. You should also avoid fruit juices and soda.
