GI Diet

The GI Diet, or Glycemic Index diet, is a new way of looking at food and its effects on the body. There are several different versions of the GI Diet, each with a specific way of addressing the need to increase consumption of "low glycemic index foods", while avoiding "high glycemic index foods."

The Basics of the GI Diet

The Glycemic Index system is based on the idea that not all carbohydrates are the same. While some are processed and used quickly by the body, others are processed and used more slowly. The fast-burning carbohydrates have a high glycemic index, indicating that they have a rapid effect on blood sugar levels and insulin production. Slower burning carbohydrates have a lower GI, based on the less dramatic rise in blood sugar and insulin release they trigger. In general, the more complex and the less processed a given food is, the lower its glycemic index. But some methods of preparation can affect the GI of a given food (pasta cooked al dente, for example, has a lower GI than pasta cooked until it is soft), so a diet book is a necessity in following a glycemic-index based diet.

The glycemic index applies only to foods containing carbohydrates; therefore, non-processed meats will not appear on G.I. tables, as they have no measureable carbohydrate content. The G.I. measures the quality of the carbohydrate in the food. Low-quality carbohydrates (high G.I.)are less complex, cause the blood sugar to rise sharply and then fall swiftly (a "peak" effect), and provide only short-term energy. High-quality carbohydrates (low G.I.) have a gentler, more sustained effect on blood sugar -- a chart would indicate a gentle rise followed by a slow return to the initial blood sugar level. These carbohydrates provide more sustained energy.

Some Index Values of Favourite Foods

The glycemic index measures a food's impact on blood sugar and "indexes" it in comparison with pure sugar (glucose), which has an index of 100. A food is considered to have a high GI if it has an index more than 69, and low if it has an index below 56; foods between 56 and 69 are considered to have a moderate GI. For comparison, here are the indices of a number of common foods:

• Baked potato: 111
• Basmati rice: 58
• Spaghetti: 41
• Grapefruit: 25
• Apple: 38
• White bread: 70
• Pumpernickel bread: 41

More index values can be found at this Glycemic Index website, which has a searchable database of many foods.

Three Plans

The Zone Diet, by Barry Sears, was the first major diet to utilize the GI system. Rick Gallop's The G.I. Diet is the easiest to implement, with its "stoplight" coded system for identifying which foods are best suited for the diet, which can be consumed on occasion, and which should be avoided entirely. The G-Index Diet, by Richard Podell, MD, FACP, and William Proctor, is another plan -- this book is a bit more extensive in its approach, with more of the science. It also includes an extensive section of recipes and menus to make implementing the diet easier.

Low G.I. Foods

Among the "unrestricted" foods on any of the GI plans are most beans and legumes, decaf coffee, tea, whole-grain breads, most cereal grains (unprocessed), herbs and spices, low fat cheeses and other dairy products, flaxseed, olive oil, canola oil, almonds, apples, berries, cherries, citrus fruits, pears, plums, grapes, peaches, seafood, lean meats, certain pastas, and most non-starchy vegetables. Artificial sweeteners are allowed, but no sugars.

Forbidden Foods

Foods that should be avoided on the G.I. diet include potatoes, turnips, all sugar (including honey and corn syrup), cream soups, products containing refined white flour (bagels, muffins, pretzels, etc.), filled pastas, full-fat meats, deli meats, eggs, fruit juices, canned fruits, melons, dried fruits, butter (and most other oils), full-fat cheeses and other dairy products, ketchup and mayonnaise, most cold cereals, pizza, sodas, and alcoholic beverages.

Please note: These are not exhaustive lists. Because this is a diet based on food lists, one of the diet books will be crucial to planning and executing the diet properly.

Not Just Food

All G.I. Diet plans stress the need for combining an appropriate eating plan with exercise, proper hydration, stress reduction, and adequate rest. Without these components, safe, sustained weight loss simply is not possible.

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