Glycemic Index Diet – Role of Low Glycemic Index based Foods in Weight Loss

A glycemic index diet is an eating plan based on how foods affect your blood sugar level.
The glycemic index is a system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar. The glycemic index itself is not a diet plan but one of various tools — such as calorie counting or carbohydrate counting — for guiding food choices.
The term “glycemic index diet” usually refers to a specific diet plan that uses the index as the primary or only guide for meal planning. Unlike some other plans, a glycemic index diet doesn’t necessarily specify portion sizes or the optimal number of calories, carbohydrates, or fats for weight loss or weight maintenance.
Many popular commercial diets, diet books and diet websites are based on the glycemic index, including the Zone Diet, Sugar Busters and the Slow-Carb Diet.
The purpose of a glycemic index (GI) diet is to eat carbohydrate-containing foods that are less likely to cause large increases in blood sugar levels. The diet is a means to lose weight and prevent chronic diseases related to obesity such as diabetes and cardiovascular disease.

Carbohydrates, or carbs, are a type of nutrient in foods. The three basic forms are sugars, starches and fiber. When we eat or drink something with carbs, our body breaks down the sugars and starches into a type of sugar called glucose, the main source of energy for cells in your body. Fiber passes through our body undigested.

In general, the number is based on how much a food item raises blood glucose levels in healthy research participants compared with how much pure glucose raises their blood glucose. GI values are generally divided into three categories:
•Low GI: 1 to 55
•Medium GI: 56 to 69
•High GI: 70 and higher

A GI diet prescribes meals primarily of foods that have low values. Examples of foods with low, middle and high GI values include the following:
• Low GI: Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals
• Medium GI: Sweet corn, bananas, raw pineapple, raisins, oat breakfast cereals, and multigrain, oat bran or rye bread
• High: White rice, white bread and potatoes

Commercial GI diets may describe foods as having slow carbs or fast carbs. In general, foods with a low GI value are digested and absorbed relatively slowly, and those with high values are digested and absorbed quickly.

Appetite control high-GI food causes a rapid increase in blood glucose, a rapid insulin response and a subsequent rapid return to feeling hungry. Low-GI foods would, in turn, delay feelings of hunger.

glycemic index diet, weight loss diet,
Glycemic index diet

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