Glycemic Index
The Glycemic Index is a principle that rates foods based on their affect on the rise in blood sugar. It's the connection between how a food is digested and how quickly it's converted into blood sugar that is the foundation of the Glycemic Index.
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Do it Yourself - Online GI Plans |
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Get on Track: Interactive GI Plans |
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View our full Glycemic Index Chart. |
The ranking system known as the
Glycemic Index, also known as the GI Diet, has
evolved from a simple ranking system to a full fledged diet plan offered by
several of the largest weight loss services in the world.
So why do we care about the digestion of food and its impact on insulin & blood sugar? Low glycemic index foods promote a slow to moderate rise in blood sugar and insulin as they're digested. Because of this, appetite is reduced and you even encourage the body to dissolve body fat.
Principal benefits of the GI Diet include:
- reduced risk of heart disease, diabetes, and general obesity
- increased energy & improved metabolism
- weight loss
- prevents overeating & reduces hunger pains
- controls or moderates blood sugar & insulin levels
- sensible approach to the carbohydrate debate
Foods which have a high glycemic index by contrast do the exact opposite - they create a sudden and immediate spike in blood sugar & insulin followed by a sharp 'crash'. This rapid digestion & spike / crash of blood sugar creates havoc in your system - it actually encourages hunger & can increase your bodies tendency to convert calories into body fat. The insulin your body produces to counteract the spike in blood sugar from high GI foods also reduces your ability to burn calories! This is the premise the large weight loss plans like Nutrisystem and eDiets have built their low GI diet plans around.
Glycemic Index Diet
Despite its foundation as a ranking system, the
Glycemic Index diet tends to be a very reasonable and flexible approach to permanent
weight loss. While you'll find listings for 'scores' and 'rankings' of
foods - this isn't an overwhelming or intimidating approach to health. You
won't need to be counting every calorie or watching mystery 'points' like you do
on other plans.
Instead what you'll adopt is a lifestyle approach to following and managing your GI diet. You'll learn the principals of good carbs from bad carbs, preferred food combinations, and shed light on a responsible plan that can help you lose weight, improve energy levels, and control your cravings.
Glycemic Index Chart
If you've heard the terms 'Good Carbs' and 'Bad Carbs' you're on the right track already. Not all carbohydrates are created equal. Not only do you have to look at the number of carbs in a food, but the type of carbs are actually much more important than the number of carbohydrates listed on a food label. You'll learn about plenty of high carbohydrate foods that are just fine & even encouraged -- because they're low glycemic index carbs that take a long time to digest. Check out our Glycemic Index Chart for detailed low GI food lists.
View our list of Low Glycemic Foods (Good & Moderate carbs)
View our list of High Glycemic Foods (Bad List - try to avoid)
