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The low glycemic diet, or glycemic index diet, is based on the glycemic index of foods. This alternative diet is purported to promote weight loss by encouraging the consumption of only foods that score low on the glycemic index. Read on for more information on how to do the low glycemic diet.
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Introduction
- The glycemic index was originally developed to help diabetics avoid certain carbohydrate foods that can raise blood sugar levels. The low glycemic diet, or glycemic index diet, can reportedly also help to promote weight loss. Many popular diet plans, including Sugar Busters, South Beach and the Zone Diet, all use the glycemic index to rank acceptable and unacceptable foods you can eat.
Step 1: How Does It Work?
- Carbohydrate foods are ranked from one to 100 on the glycemic index. Those foods that score lower release sugar more slowly into the blood, supplying a slow, steady rate of energy over a longer period of time. Foods that are higher on the glycemic index release sugars and energy at a much faster rate, leading to a spike in the body's blood sugar levels.
- The low glycemic diet claims that consuming carbohydrates that score lower on the glycemic index can help control appetite and promote weight loss by making you feel fuller, longer.
Step 2: What You Can Eat
- If you are following the low glycemic diet, you will want to consume healthy foods that have a moderate or low score on the glycemic index, including whole grains and fruits, vegetables and legumes. These may include:
- Beef (lean)
- Chicken (skinless)
- Fish
- Beans (black, kidney, red, garbanzo)
- Oats and oatmeal
- Lentils
- Pasta (whole wheat)
- Multi-grain bread
- Apples
- Strawberries
- Grapefruit
- Cabbage
- Artichokes
- Carrots (raw)
- Lettuce
- Tomatoes
- Mushrooms
- Broccoli
- How a food is prepared can change its ranking on the glycemic index. Cooked carrots, for example, score much higher on the glycemic index than raw carrots, and should be avoided if you are following the low glycemic diet.
