Low Glycemic Diet

From LoveToKnow Diet

There are many diet plans circulating the globe but one is research proven to prevent heart disease and type 2 diabetes: the low glycemic diet.

What is the Glycemic Index

The new “evil” word to dieters all over the world is carbohydrate. Good carbs, bad carbs – the in-between carbs. It’s these carbs that are the basis for the low glycemic diet. The glycemic index is the base on which many fad diet plans stand on including The Zone, South Beach, Sugar Busters and others. Despite the onslaught of fad diets the glycemic index itself is a tool which was meant for diabetics to better regulate their blood sugar levels.

The list is based on the idea that not all carbs are equal (despite what the Atkins diet tells us) and they are then ranked by how they work in our bodies. Consuming carbs on the low glycemic index creates minute fluctuations in the glucose levels of our blood. A diet filled with low glycemic foods can allow someone to live a much healthier life by lowering the risk of heart disease, it's a means to control type 2 diabetes and a way to lose weight.

The Low Glycemic Diet

Besides the two things that the diet helps to prevent, there are a few other good side effects that can be found while using the diet:

Significant weight loss
Clearer skin
Less mood swings
Reduction in insulin resistance
Better control over food cravings
Significant lowering of the blood sugar and triglyceride levels

All fad diets aside, a diet that utilizes the low glycemic index can be helpful to anyone wanting to achieve any of the above.

Good vs. Bad Carbs

The word “carbohydrate” is the bane of dieters. There are many diet plans on the market today that touch base with this evil entity. One diet will say don’t touch carbs while others will say YES – eat them! Each side has value to some degree but the glycemic index is unbiased and backed by research – diet plans aside.

We know that all carbs are broken down into sugar. Certain carbs dump a lot of sugar into our system while others give us low, manageable doses. Low glycemic foods are those that contain carbohydrates that do not cause high spikes in glucose levels meaning the blood sugar is better maintained.

Foods that are absorbed slowly by the body are considered to be low glycemic foods. These foods refuel are system in a more natural way. They create more sustainable energy and promote weight loss. Examples of these foods include:

Whole grains
Legumes
Vast amount of vegetables

There is a large list of foods that are converted to glucose rapidly which promotes strong bursts of energy for a short time but is quickly used up. A result of this is weight gain. Examples of these foods include:

Sugar
White bread
Potatoes
Pasta
White rice

Eating for a Healthier You

The diet is centered on one idea: Eat Less, Feel Fuller. This is achieved by eating many foods that are low on the glycemic index along with foods high in protein and healthy fats. It is more quality than quantity. This is the basic approach to eating to lose weight without adhering to one specific low glycemic diet plan.

The confusion of the plan is that some foods, like carrots, can be high on the list. On the other hand some candy and sugar products can be ranked lower than potatoes. Does this mean you should choose to eat a candy bar over a carrot? Of course not but this is where the debate rages on about the validity of the diet plan. To make it work you need to use common sense. Look at the contents on the package. High sugar and high fat is bad for you. Common sense should tell you that a Snickers bar (low in on the glycemic index) is far worse for you than a carrot. This is where the debate ensues on the validity of the plan as a real weight loss tool.

Foods listed below are a small sample of good foods on the low glycemic index:

Spinach
Artichoke
Broccoli
Peanuts
Cherries
Grapes
Brown rice

As you can see there are many great foods that are low on the glycemic index. You will have no shortage of great meals or snacks to get you through the day.

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