The low-GI index diet focuses on choosing foods that rank low on the glycemic index. These foods promote several long- and short-term health benefits. This diet was originally created to help control blood sugar levels in diabetics, according to MayoClinic.com. However, the glycemic index diet is not counted as a low-carb or low-fat diet since it does not focus on portion size, but rather helps you to choose the correct carbohydrates to eat. There are no health risks associated with the low-GI diet according to the Mayo Clinic.com.
Energy
The Glycemic Index separates foods based on how they affect blood sugar levels. Foods that are high on the glycemic index cause rapid changes in blood glucose, which can give you a quick energy spurt, but will often result in you feeling sluggish. Foods that are ranked low on the glycemic index cause little to no changes in blood glucose, which helps to balance your energy levels, giving you slow release energy over a longer period of time.
Weight Loss
Foods that are low on the glycemic index contain less sugar than foods high on the glycemic index. High-GI foods contain more sugar than low-GI foods and digest faster, leaving you hungry soon after eating them. Foods from the low-GI menu, such as oatmeal and whole wheat bread, take longer to digest and make you feel fuller longer, which leads to a reduction in calories. In addition, losing weight by going on a low-GI diet will give you more energy than going on a diet that simply cuts calories.
Mental Alertness
Some diets can leave you with brain fog due to skipping meals and losing out on important nutrients. Certain diets may also require you to cut out carbohydrates completely, which may result in sluggishness and a drop in mental alertness. According to "The Complete Idiot's Guide to Glycemic Index and Weight Loss," going on the low-GI diet will increase your mental alertness by supplying you with a steady supply of energy from fat burning.
Blood Insulin Control
"The Glycemic Index for Dummies" states that low glycemic index foods are high in fiber and also a good source of nutrients. Fiber-rich foods such as oatmeal, whole wheat products and bran work to balance blood sugar levels by promoting slow release glucose. Fiber-rich, low-GI foods slow the absorption of sugar in the blood in people who have type-2 diabetes, according to MayoClinic.com.
References
- Glycemic Index: What is the Glycemic Index?
- "The Complete Idiot's Guide to Glycemic Index Weight Loss"; Lucy Beale, et al; July 2005
- "Glycemic Index Diet for Dummies"; Meri Raffetto; Jan 2010
- MayoClinic.com; Dietary Fiber; Essential for Health; Nov 2009
- MayoClinic.com; Glycemic Index Diet; Nov 2009
