The glycemic index is based on two core concepts: rapid increases in blood sugar levels can lead to increased hunger and weight gain, and steady blood sugar can keep you full longer and lead to weight loss. The glycemic index diet categorizes carbohydrates on a scale from 0 to 100 based on their effect on your blood sugar levels. The Nutrisystem diet is based on the glycemic index theory.
Physiology
When you eat carbohydrates, your body breaks them down into the simple sugar known as glucose. Your small intestine absorbs this glucose and deposits it into your bloodstream, where it works to raise your blood sugar levels. Different types of carbohydrates move through your digestive system at different rates. Carbohydrates that move through your digestive system quickly raise blood sugar more rapidly and significantly than carbohydrates that move through your digestive system at a slower pace.
Glycemic Scale
Foods that are assigned a rating of 70 and higher are considered high on the glycemic index scale. These foods have a significant effect on your blood sugar levels and are generally avoided on a glycemic index diet. Examples of high glycemic foods include white rice, white bread, potatoes and watermelon. Foods assigned a rating from 56 to 69 are classified as medium glycemic foods. These foods have a moderate effect on blood sugar levels and should be eaten sparingly. Medium glycemic foods include bananas, pineapple, raisins and corn. Foods given a rating of 55 and below are considered low glycemic foods. These foods provide the basis of a glycemic diet and include beans, lentils, carrots, peanuts, apples and whole grains.
Nutrisystem Diet
The Nutrisystem diet involves prepackaged meals that contain carbohydrates that are low on the glycemic scale. When on the Nutrisystem diet, you are permitted to eat 3 low-glycemic meals and 2 low-glycemic snacks throughout the course of the day. In addition to containing carbohydrates that are low on the glycemic scale, these prepackaged meals also contain tightly controlled portion sizes.
Options
When signing up for the Nutrisystem program, you have the option to choose the specific prepackaged meals that you want or you can sign up for a program in which the foods are preselected for you. You can also sign up for programs designed specifically for women, men or vegetarians. It is not necessary to keep track of calories or count nutrients while following the diet, since the prepackaged meals are designed specifically for this purpose.
