GI Diet Foods You Can Eat

The glycemic index (GI) is a rating system that measures the impact carbohydrate-containing foods have on your blood sugar. Proponents of GI diets believe that by eating primarily low GI foods, your blood sugar levels, appetite and overall health can improve. The diets also promote balanced meals and eating at regular time intervals. Though a GI diet may enhance your wellness, it can pose challenges. For this reason, seek approval and guidance from your doctor or dietitian.

Function

GI diets are generally based upon low-glycemic foods, foods that have a mild impact on your blood sugar, and limited in high-glycemic foods, foods that have a more dramatic impact. The foods you eat during the diet are geared toward blood sugar management, appetite control and weight loss. Weight loss attained by following a GI diet reduces your risk for a variety of chronic diseases, according to MayoClinic.com.

Optimum Foods

Although almost any food can fit into a glycemic index diet in proper portion size and proportion to other foods, low GI foods are considered ideal. Low GI foods have an index of 55 or less and include non-starchy vegetables, such as leafy greens, broccoli, bell peppers and brussels sprouts, fresh fruits, whole grains, legumes and low-fat dairy products. According to Rick Gallop and Emily Richards, authors of "Living the GI (Glycemic Index) Diet," your diet should also include lean protein sources, such as fish, skinless poultry and egg whites, and healthy fats, such as olive oil, canola oil, nuts and seeds.

Limited Foods

High GI foods are generally limited or restricted from GI diets, since they pose a greater chance of dampening your blood sugar health. Limiting your intake of high GI foods, such as instant rice, white bread and skinless potatoes, is one strategy used to adapt to a low GI diet, according to the Linus Pauling Institute at Oregon State University. High GI foods have a rating of 70 or higher and include enriched breads, soda crackers, pastries, potato chips, rice cakes, candy, corn flakes and baked Russet potatoes.

Results

Results from a GI diet vary, depending upon how closely you follow the diet's guidelines, how much food you ate before the diet versus how much you eat during the diet and your activity level, weight and overall health. A study published in the "Journal of the Federation of American Societies for Experimental Biology" in April 2008, showed a positive correlation between a low GI diet, weight management and body strength. In the study, overweight women followed a weight-training program and a structured, low GI, calorie-controlled diet for eight weeks. Researchers measured the participants' body weight, body fat content and muscle mass throughout the eight weeks and concluded that a low GI diet, when coupled with strength-bearing exercise, promotes weight loss and improved physical strength.
Since a low GI diet supports appetite control, you may find it easier to resist excessive snacking and feel less deprived than you would following a calorie-reduced diet without regard to GI. For this reason, sticking to the diet long-term may be easier. Since GI-based diets encourage a variety of nutritious foods, your cholesterol levels, blood pressure and immune system may also improve. A low GI diet may also help you manage disorders that affect your blood sugar, such as diabetes.

Suggestions

To begin adopting a low GI dietary lifestyle, increase your intake of low GI foods, such as fruits, vegetables and whole grains. To maintain appropriate balance of foods, Gallop and Richards suggest drawing an imaginary line down the center of your lunch and dinner plates. Fill half of your plate with non-starchy vegetables and/or low GI fruit, one-fourth of your plate with a lean protein source and one-fourth of your plate with a complex carbohydrate. Then, add a small amount of healthy fat. A suitable dinner, for example, might include 2 cups of fresh vegetables topped with a drizzle of olive oil, 3 ounces of grilled fish or chicken and one-half cup of brown rice. When you do indulge in a high GI food, consider it your carbohydrate for the meal and fill the rest of your plate with fiber-rich vegetables and a serving of protein. For best results, seek specified guidance from a qualified professional.