Low Glycemic Index Diet
This article is about Low Glycemic Index Diet. Glycemic index diet or GI is defined as the measure of the effects that carbohydrates have on blood sugar levels. There are two indexes of the glycemic index diet. These are the low glycemic index diets and the high glycemic index diet.
Carbohydrates are said to have a high glycemic index if they break down with ease and rapidly release glucose into the bloodstream. On the other hand carbohydrates that breakdown at a slower pace, thereby releasing glucose more gradually into the bloodstream are said to have low glycemic index.
Of the two, a lower glycemic index diet is considered to be the best. This is because a lower glycemic index means that there is a slower rate of digestion and absorption of foods. It may also suggest a greater extraction from the liver. Lower glycemic response can sometimes be equated to lower insulin demands.
Researches carried out all over the world indicate that a low glycemic diet is one of the healthiest ways of losing weight and keeping fit. They also indicate that people who follow a good low glycemic index diet plan greatly lower the risks of suffering from heart diseases and type two diabetes. No wonder we have dozens of glycemic index diets popping up on the internet. In this day and time it is easy to find glycemic index diets and glycemic index diet recipes with the click of a mouse.
Low glycemic diets are easily becoming the most popular form of dieting among most people. It is rapidly growing and you can find many people who follow them. It has been described as good diet by many experts and diet consultants. Compared to other diet plans which can be termed as restrictive, the low glycemic diets are more of a lifestyle change as opposed to a regular diet. It is especially enjoyed by many people because unlike other low carbohydrate diets, it is aimed at restricting the kinds or types of carbohydrates one eats rather than the amount.
Several studies carried out in various parts of the world indicate that a low glycemic load diet can be useful in a number of ways;
• It can help an individual lose weight.
• It helps greatly in clearing up ones skin
• It is also useful in reducing mood swings
• It decreases insulin resistance
• It suppresses appetite hence making one feel less hungry and reduces food cravings
• It lowers blood pressure
A glycemic index plan, just like any other diet plan cannot work without the goodwill of the individual. If you are considering losing weight on the low glycemic diet, then here are some simple instructions to follow;
1. You need to replace high glycemic foods with lower glycemic index foods in your diet.
2. Always ensure that you take low glycemic index whole grains instead of refined grains.
3. It is vital that you control your food portions.
4. In order to reduce the effects of a high glycemic index food, make sure you mix it with a low glycemic index one.
5. Remember to include at least one low glycemic index food in every meal. Ensure to pair a high glycemic index food with proteins or fats to reduce its effects.