- You've probably heard the words "glycemic index" in reference to blood sugar. The glycemic index is a measurement from 1 to 100, where 100 is pure glucose or sugar. The glycemic index is used to measure the effect of food on raising your blood sugar. A high glycemic index value means the food is high in sugar and will raise your blood sugar quickly. A candy bar is a good example of a high-glycemic-index food. Low-glycemic-index foods release sugars slowly into your blood stream, so you have a steady amount of energy instead of the sugar high you get from candy. An apple or a green vegetable is a good example of a low-glycemic-index food.
- The Glycemic Impact Diet balances your intake of food so you eat healthy. Forty percent of the calories are from unrefined complex carbohydrates, such as whole grains and fresh fruit. Thirty percent of calories are from lean proteins, such as fish and chicken. Beef and pork are OK, just not consumed as often as other proteins. (Soy protein is a good choice.) The last 30 percent is from healthy fats, such as nuts, fatty fish and olive oil.
- Because you are eating low-glycemic-index-value food, your insulin levels are lower and stabilized. This is helpful for people with diabetes or people who are prone to becoming diabetic. You will feel satisfied longer; therefore, you are less likely to snack. Your energy levels will increase, not peak and then disappear. You will have fewer cravings for high-glycemic-index-value food, so you will naturally lose weight. The diet is not a drastic change of eating habits, so you are more likely to stick with it.
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Stay away from food with a lot of sugar, such as cookies, cakes and sodas. Learn to make substitutes. Instead of white bread, choose whole wheat bread. Instead of regular pasta, choose whole wheat pasta. Eat brown rice instead of white rice. Instead of Rice Krispies, choose oatmeal. Instead of a white potato, choose a sweet potato. Eat more fruits and vegetables. Avoid fruit juices.
Low Glycemic Index foods include fruits such as apples, pears, oranges, strawberries, and grapes. For vegetables, choose green vegetables such as broccoli and lettuce as well as mushrooms, cabbage, and peppers. Eat lentils such as chickpeas and beans. Don't forget to consume low fat dairy such as yogurt and milk.
Medium Glycemic Index foods include pineapple, melon, corn, pita bread, and couscous.
High Glycemic Index foods are dates, carrots, bagels, and popcorn. You can still eat High Glycemic Index foods, but you should limit your intake.
For more information on the Glycemic Impact diet, check out ediet.com.
Comments
CBPope said
on 12/17/2008 Thanks. I use a combination of this for my diabetes.