A Beginner’s Guide to the Low-Glycemic Diet

The low-glycemic (low-GI) diet is based on the concept of the glycemic index (GI).

Studies have shown that the low-GI diet may result in weight loss, reduce blood sugar levels and lower the risks of heart disease and type 2 diabetes.

However, the way it ranks foods has been criticized for being unreliable and failing to reflect their overall healthiness.

This article provides a detailed review of the low-GI diet, including what it is, how to follow it and its benefits and drawbacks.

What Is the Glycemic Index?

Carbohydrates are found in breads, cereals, fruits, vegetables and dairy products, and they are an essential part of a healthy diet.

When you eat any type of carbohydrate, your digestive system breaks it down into simple sugars that enter the bloodstream.

Not all carbohydrates are the same, as different types have unique effects on blood sugar.

The glycemic index (GI) is a measure that ranks foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor.

The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose, which is used as a reference food and has a GI value of 100.

The following are the three GI ratings:

• Low: 55 or less
• Medium: 56–69
• High: 70 or more

Foods with a low-GI value are the preferred choice, as they are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.

On the other hand, foods with a high GI value should be limited since they are quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.

It is important to note that foods are only assigned a GI value if they contain carbohydrates. Hence, foods containing no carbs, such as beef, chicken, fish, eggs, herbs and spices, won’t be found on GI lists.

SUMMARY:The glycemic index (GI) is a ranking system that classifies carb-containing foods by their effect on blood sugar levels. It was created in the early 1980s by Dr. David Jenkins.

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7. Focus on Fiber

Fiber does more than keep you regular; it makes it easy to feel full. According to Flinchum, "Fiber doesn't only aid in digestion, but it can help fill you up and keep you satisfied and is an important nutrient for helping to maintain a healthy weight. Fruits and vegetables, beans and legumes, nuts and seeds, and whole grains are foods you can incorporate into your diet to boost fiber intake."

8. Eat Healthy, Consistent Meals

Love and enjoy the food you eat! Dworkin told us the key is to eat everything in moderation while allowing yourself the freedom to indulge. The key is to "make your plate colorful, nutrient-dense, and flavorful." Have you ever noticed the better your food looks the better it tastes? Sounds like the perfect opportunity to test your artistic skills!

9. Indulge With Permission

It's OK to eat dessert! Maintaining a healthy weight means maintaining a healthy relationship with food and not stressing out about enjoying a treat. Konforti explained that "health is always important, but remember that we're human. We have to live a little. One cheat meal won't ruin your diet just like one healthy meal doesn't make your diet. Treat yourself every now and then, but get back on track afterward without feeling guilty."

10. Hello Hydration

We can't say it enough: drink up some of the good stuff! According to Dworkin, "The more hydrated we are, the more alert, balanced, and happy we are." Dworkin recommends you take your body weight in pounds and divide it by two and to find out how much water you should be drinking in ounces each day.

11. Get Your Cardio In

Make sure to get your cardio in regularly. A study by the American College of Sports Medicine found that regular exercise was effective for maintaining weight. Make sure not to overdo it, though. "Cardio is great for burning calories, but you can't outexercise extra calories," says Laus.

12. Pick Up the Weights

Lifting weights and getting resistance training is a key to keeping your body strong and metabolism up. Recent research found that those who lift weights after losing weight are more likely to keep the weight off. Konforti told us, "Focus on compound and total-body movements that have the biggest bang for your buck. Remember to give yourself time to rest between exercises and workouts to recover."

13. Get Moving, Get Going!

"It may sound obvious," says Dworkin. "But we don't hear it enough. Find something you love like rollerblading or yoga and set aside 30 minutes per day for five days per week. Stay balanced by mixing up cardio, strength, and flexibility. Exercise boosts your mood and provides a productive outlet for stress so that you can properly maintain your weight."

14. Rise and Shine For Breakfast

Researchers have found that people who regularly eat breakfast are most successful at keeping weight off after losing weight. You'll be fueled for the day, but more importantly, you'll be on a consistent eating schedule — which helps you avoid resorting to vending machine snacks.

15. Be Tech Savvy

Use technology to help you track workouts or stay active. Sometimes all we need is a good recommendation from a friend on where you can get a healthy meal that'll make you forget you're on a diet or caring about calories! A study found that self-monitoring makes a huge difference in long-term weight maintenance.


Source: https://www.ncbi.nlm.nih.gov/pubmed/25220777