The Glycemic Index is a relatively new dietary metric that measures how quickly a food delivers sugar to your bloodstream. It reflects research from the 1990s and 2000s that suggest foods with a high "GI" can lead to overeating because of the body's reaction to fast rushes of blood sugar. A diet based on this glycemic impact seeks to curb overeating by giving the body only foods that deliver their calories slowly and over time.
Step 1
Research the glycemic index of foods you frequently eat. Although some foods include the GI rating on the nutrition label, for many you will need to use other resources. Many whole or natural food stores provide this information. Otherwise, your best bet is one of many free online nutrition websites.
Step 2
Favor food with GI values below 50 on a scale of 1 to 100. You can indulge in the occasional high-GI treat, but the bulk of your food should fall within the safe range.
Step 3
Plan and prepare your meals ahead of time whenever possible. Sticking to a diet is easier when you plan in advance, and restaurant food is often high on the GI scale.
Step 4
Compose about 40 percent of your diet from unrefined carbohydrate sources. These are the same kinds of food as refined carb foods -- breads, cereals and pastas. However, unrefined carbs break down more slowly and have significantly lower GI ratings than refined grains. Fruits are considered a carbohydrate source under this diet. Some low GI fruits include apples, cherries, pears and plums. Avoid high GI fruits, most notably melons, mangoes and pineapple.
Step 5
Make 30 percent of your meals out of lean protein sources. Vegetarian sources are generally better picks than meat -- soy beans and soy derivatives like tofu are good choices. Lean and low-fat animal sources of protein are also usable in this diet, for example poultry, fish and low-fat dairy products. Nearly all protein sources are low-GI foods, with baked and broad beans being notable exceptions.
Step 6
Comprise the remaining 30 percent of each meal from fats. Make these unsaturated fats, derived most often from fish and vegetable sources. Olives, olive oils, nuts, avocados and freshwater fish are low-GI sources of this kind of fat. Avoid butter and animal fats, as their content of saturated fats can harm your circulatory health. Like protein, high-fat sources tend to be low GI. However, many fatty foods are prepared with sugars or starches added -- ask about ingredients for anything you don't cook yourself.
Step 7
Fill up on low-calorie, low-GI vegetables if you're still hungry after a meal. Good examples include broccoli, cabbage, lettuce, celery, bell peppers and cucumbers. Avoid starchy or sugary veggies such as potatoes, squash or beets.
Tips and Warnings
- See Resources for a list of the GI for many common foods.
References
- Weight Loss Helpers: Glycemic Impact Diet
- Free Dieting: Glycemic Impact Diet
- "Eat, Drink and Be Healthy"; Walter Willett, MD; 2007
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