The Glycemic Index Diet

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The Glycemic Index diet has found its way into mainstream weight loss society through its use of helping manage diabetes and blood sugar level spikes. Because people with diabetes are not able to regulate their blood sugar, the implementation of the Glycemic Index diet can help avoid those spikes and maintain a more steady level of blood sugar levels.

To explain exactly how the Glycemic diet works, you must understand the process of digestion of carbohydrates. Whether you eat a simple or complex carbohydrate, the process is the same. Your body breaks down the carbohydrate into a sugar compound called glucose which raises your blood sugar level. This rise is called the glycemic response and is affected by many factors including the quantity of food, the type of carbohydrate, cooking method, amount of processing it underwent, and the total amount eaten. After these factors have been assessed, the food is given a ranking between 1 -100 to determine whether it is a high, low, or moderate glycemic index food.

In fact, the reason that it works for weight loss is because it normalizes the amount and quality of your carbohydrate intake. Generally, low to moderate glycemic index food fall into the healthier, nutrient dense, high in fiber category making them a perfect range of food for individuals on weight loss plans; however, this is not always the case.

Low glycemic index foods often help control the appetite and sustain cravings. This goes along well with the theory that these low GI foods take a long time to digest which ultimately keeps you feeling fuller for longer and providing less of an opportunity to indulge in snacking.

Most of the food that is categorized into the low to moderate level include whole grain products, fresh fruits, vegetables, legumes, coupled with lean protein and healthy fat sources. The idea of allowing yourself to eat an unrestricted amount of these types of healthy fare promotes not only a psychological feeling of well being but also does not require you to count calories or follow complicated meal plans.

Here is a very loosely based equation to use in order to find out what the glycemic index is of a certain food in a pinch. Locate the carbohydrate quantity on the nutritional information and multiple by 3. For example, a fruit and nut bar containing 19 grams of carbohydrates has a glycemic index rating of 57. The three categories are low (less than 55), moderate (56 – 69) and high (70 and above). Most of your food choices should come from the low category for optimum weight loss.

The Glycemic Index diet is not for everyone; however, it may be the perfect option for those who are sensitive to insulin and blood sugar spikes.

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