Research which resulted in the glycemic index began over 20 years ago. This index was developed originally for making diet recommendations for diabetics and is a measure of how different foods affect the rise in blood sugar levels. Most of the carbohydrates in foods are digested into glucose and affect blood glucose levels.

Foods vary in their ability to raise blood glucose levels for several reasons: the degree of food processing, duration of cooking, types of starches, sugars and fibers, and food acidity. Factors that decrease the ease of food digestion and absorption cause a decrease in a foods glycemic index. Eating foods with a low glycemic index has been shown to decrease feelings of hunger and offer the health benefits of lowering cholesterol and the risk of heart disease and diabetes. http://www.med.nyu.edu/cec/treatment/diet/glycemic.html

The measurements of a food's glycemic index is always compared to the effect of consuming a similar portion of the sugar glucose, which has a glycemic index rating of 100. If a food has a glycemic index rating that is 70% that of glucose, such as white bread, its glycemic index value will be 70. Correspondingly, if a food has a rating of 28% that of glucose, such as lentils, the index value will be 28. http://www.tshc.fsu.edu/he/nutrition/nutrition_specialneeds/glycemic_index.htm http://www.webmd.com/diet/features/glycemic-index-diet

There are several benefits to this diet. For diabetics it lowers insulin demand and it makes possible long-term control of blood glucose. It helps with dieting behavior because it helps you maintain a sense of fullness between meals and it controls the appetite, factors which help sustain weight control. There is also scientific evidence for reduction of cholesterol levels, risk of coronary heart disease, and risk of developing type 2 diabetes. Participants also report having better energy levels and endurance.http://www.rawfoodideas.com/Glycemic-Index-And-The-Raw-Food-Diet.html

Popular diets which are based on the glycemic index include the South Beach diet, the Zone Diet, Sugar Busters and The New Glucose Revolution Diet. The specific regimen of glycemic index (GI) may differ according to each plan, however most plans follow the 2005 guidelines issued by the U. S. Governmenthttp://www.health.gov/dietaryguidelines/dga2005/report/default.htm, recommending regular exercise and moderate consumption of low-fat animal protein and healthy sources of fats. http://www.webmd.com/diet/features/glycemic-index-diet

1. The New Glucose Revolution is a glycemic index book that describes how to make up a diet plan in this manner. This book is written by scientific researchers who have worked on the glycemic index over the past 20 years. The Mahalo page on The New Glucose Revolution Diet describes details of this diet plan.
2. The G.I. Diet: The Easy, Healthy Way to Permanent Weight Loss by Rick Gallop. Review by the former Chief of Cardiology, Toronto Hospital: "An inspired, realistic, uncomplicated, long-term approach to successful weight management...A simple guide to food choices, both at home and away, with easy to remember images, practical tips, tasty recipes and strategies for feedback and self-monitoring." http://www.amazon.com/G-I-Diet-Healthy-Permanent-Weight/dp/0761131787
3. The Complete Idiot's Guide Glycemic Index Cookbook by Lucy Beale and M.S., R.D., C.D.E. and Joan Clark-Warner - buy this if you want a book with an insulting title or if you are a complete idiot. http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Dstripbooks&field-keywords=glycemic+index&x=0&y=0/ref?

The content in this page is not a substitute for professional medical advice. Please consult a doctor before taking any action suggested on this page.