GI Diet: Low Glycemic Index Foods

With celebrities and stars vouching for it, the GI diet is one of the latest in the legions of weight loss and weight control programs. Dietary experts are of the opinion that amongst all the new fangled diets in the market, the GI diet appears to be based on the soundest scientific principles. As a matter of fact, according to research, it has been shown that the GI diet can even reduce the risk of diabetes and heart disease.

So, what is the GI Diet all about?

According to this theory, the Glycemic Index, or GI, of food, which ranges from 0 to 100, is ranked according to the effect they have on the levels of blood sugar in the body. Foods that have a low Glycemic Index value have the effect of releasing sugar slowly into the blood, which helps you to remain satiated for a longer time, because the enrgy you derive from them is supplied at a steady rate. Conversely, high Glycemic Index foods provide energy rapidly by causing a sharp spike in the blood sugar levels in the body. When this happens, the body releases insulin equally rapidly in order to bring the blood sugar level down. Because of this sharp fluctuation of a sudden high and low in blood sugar levels, you end up feeling hungry and tired within a short period of time. With the result of you ending up snacking – usually on a high GI food – in order to boost your energy levels. This becomes a vicious pattern of eating, which if repeated constantly, leads to weight gain due to overeating.

The Glycemic Index diet provides you information about which foods are low in their GI value that you need to eat, along with which have a high GI value, so that you can avoid them. By following this principle, you can prevent the wide fluctuations of blood sugar that can defeat all your best resolutions to lose weight.

Hence, according to the principles of Glycemic Index diet, any food that has the value of 55 or less is considered to be low glycemic, hence are good for you, foods which are valued between 55 to 69 belong to the medium glycemic group, and foods that have a GI of 70 and above are regarded as high glycemic, and hence need to be avoided.

The best part about the GI diet is that there is no exclusion of any food groups. In fact, the low glycemic index food diet includes all the best proteins, carbohydrates, and fats, providing you a plan that will help you to get rid of cravings, achieve your weight loss goals, which also results in a marked improvement of health along with consuming satisfying meals.

So, which are the low glycemic index foods?

Given below are some of the foods that belong to the low glycemic index category:

Dairy Products: These dairy products should be either fat-free or 1%: milk; yogurt, with no sugar added; cream cheese; sour cream; cottage cheese; and cheese.

Cereals: Oat bran and oats, muesli (untoasted), rice bran, and any cereal which provides about 10 g of fiber each serving is ideal.

Grains: Brown rice, bulgur, buckwheat, and barley.

Bread: Bread made of coarse rye flour; high-fiber whole grain or whole wheat bread; or any other grainy and heavy bread.

Noodles and Pasta: Similar to bread, choose noodles and pasta made of whole-grain and high-fiber grains. It is best to avoid instant or canned noodles and pasta.

Proteins: All kinds of fish, poultry and meats are allowed, along with eggs. Although it is recommended to eat skinless chicken and extra lean beef. However, those who love Japanese food are advised to eat sashimi instead of sushi, because the white rice that is used to make sushi increases its GI substantially.

Legumes: Most kinds of dry lentils and beans are allowed, except for baked, refried or canned beans that have pork in them.

Vegetables: All kinds of vegetables like cabbage, broccoli, tomatoes, eggplant, asparagus, celery, cucumber, spinach, lettuce, green beans… and so on are fine. However, root vegetables like sweet potatoes, rutabagas, beets, and yams are high in starch and therefore are high glycemic index foods, hence need to be consumed in moderate amounts. Potatoes and French fries should be avoided.

Fruits: Fresh fruits like cherries, blackberries, blueberries, strawberries, raspberries, lemons, plums, pears, apples, grapefruits, grapes, peaches, and oranges are very good. The fruits that need to be consumed moderately are tropical fruits like pineapple, mangoes, bananas, and so on, as well as fruits that belong to the melon group such as honeydew melon, cantaloupe, and watermelon, because their sugar content is very high.

Seeds and Nuts: Flaxseeds, macadamia nuts, hazelnuts, and almonds are recommended.

Oils and Fats: Sugar-free salad dressings and mayonnaise, light, nonhydrogenated margarine, canola oil, olive oil, flaxseed oil, and fish oil (rich in omega-3 fatty acid).