The premise of the Low Glycemic Index diet is that low GI foods break down into glucose more slowly, therefore maintaining blood sugar levels at a constant rate (instead of having them spike up and down erratically), which sustains energy levels and allows a person to feel fuller for longer.
This diet is aimed at being a lifestyle choice, to ensure normal weight is maintained as well as good health, all through life.
Benefits of the low glycemic index diet
- reduces risk of cardiovascular disease
- reduces “bad” (LDL) cholesterol levels
- may help with management of polycystic ovarian syndrome (PCOS) disease
- effective and “doable” weight loss/management diet
Why the low glycemic index diet works
The low glycemic index diet was specifically formulated to help people to either lose weight and/or eat more healthier foods, that have a lower glycemic load on blood insulin levels.
The low glycemic index diet includes:
- lots of vegetables, nuts, seeds and legumes in the diet (which provide fibre and low GI carbohydrates, together with essential vitamins and minerals)
- regular meals and snacks ensure that blood glucose levels (and insulin) response are kept steady and regular
- provides good amounts of essential fatty acids (from olive oil and fish)
- high in unsaturated fats (from regular olive oil and fish consumption)
Is the low glycemic index diet good for you
There has been some division on the opinion of the glycemic index diet. The views in favour of the diet claim that:
- there has been a great deal of scientific research showing that the diet decreases cardiovascular (heart) disease and type 2 diabetes
- includes high amounts of fresh fruit, vegetables and legumes in the diet (which provide fibre and low GI carbohydrates, together with essential vitamins and minerals)
- lowers “bad” (LDL) cholesterol levels
- provides a healthy, sensible eating plan that can be maintained all throughout life
The views against the diet claim that:
- the GI of a food depends on many factors, including length of storage, ripeness and processing
- each person’s metabolism and body chemistry will alter the effects of GI and GL on a food
- the GI of mixed meals can be difficult to determine
Cautions for the low glycemic index diet
- Extra time required to prepare meals
- To try this diet, speak to your medical practitioner or dietitian.