Diets that Work: The Glycemic Index

The Glycemic Index diet is a popular diet among diabetics. The basic principle of this diet is, it monitors the intake of foods high in carbohydrates and the effect it has on their blood sugar levels. Diabetics who go on the Glycemic Index diet consume foods that are low in carbohydrates and avoid those that rank high on the carbohydrate glycemic index list. As a result, the blood sugar level remains steady throughout the day instead of fluctuating rapidly as the one who is on a normal diet with high carbohydrate foods.
The most popular foods that are consumed by those on the Glycemic Index diet are fruits and vegetables, whole grains, barley, pasta, peas and yogurt. Rather than considering this to be a rather boring menu, most diabetics swear that adhering to the rules of this diet not only lets them lose weight and removes those unwanted flab from the body, but it also gives them a better quality of life and stabilizes their blood sugar levels as well.

However, the Glycemic Index diet is not exclusive to diabetics. In fact, this is a very popular diet that has been used by Americans to help them lose weight the healthy way without the need for pills or portions to make it work. The basic principle of the GI diet is based on the fact that carbohydrate intake plays a big role in determining the blood sugar levels. Eating foods with low glycemic index or low carbohydrate levels can help keep the blood sugar levels normal and stabilized. The intake of food with high carbohydrate level would skyrocket the blood sugar level and cause the readings to go haywire. This makes the diet ideal for diabetics and anyone who wish to regulate the level of sugar in the blood.

To be successful in the GI diet, you need to know who to calculate the GI of the foods you eat. The glycemic index or the GI refers to the speed of conversion of carbohydrate foods into sugar to be absorbed into the blood stream. Therefore foods with high glycemic index normally rank more than 70 on the scale. Food with lower than 55 on the GI scale is considered a safe option to be included into the Glycemic Index diet.

Examples of high glycemic foods include mashed potatoes, rice, baked foods such as cakes and cookies, potatoes and cooked foods. Those who are looking for low glycemic index food should look at apples, broccoli, oranges, grapes and other kinds of fresh fruits and vegetables and whole gain foods. Try to avoid processed foods where you can as processed and cooked foods tend to have a higher glycemic index than raw food. If you are diligent in applying the principles of the Glycemic Index diet, you will be rewarded with weight loss and a healthier lifestyle.

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