Low Glycemic Diet: Its Effects, What to Eat and Avoid, and More

The broken glycemic ( low GI ) diet is based on the concept of the glycemic index ( GI ). Studies have shown that the low GI diet may result in weight loss, reduce blood carbohydrate levels, and lower the risk of affection disease and type 2 diabetes. however, the way it ranks foods has been criticized for being unreliable and failing to reflect foods ’ overall good health.

This article provides a detail reappraisal of the low GI diet, including what it is, how to follow it, and its benefits and drawbacks . contribution on Pinterest

What is the glycemic index (GI)?

Carbohydrates are found in breads, cereals, fruits, vegetables, and dairy products. They ’ re an necessity character of a healthy diet. When you eat any type of carb, your digestive system breaks it down into elementary sugars that enter the bloodstream. not all carbs are the same, as unlike types have alone effects on blood boodle. The glycemic exponent ( GI ) is a measurement system that ranks foods according to their effect on your blood boodle levels. It was created in the early on 1980s by Dr. David Jenkins, a canadian professor ( 1 ). The rates at which unlike foods raise lineage boodle levels are ranked in comparison with the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100. The three GI ratings are :

• Low: 55 or fewer
• Medium: 56–69
• High: 70 or more

Foods with a first gear GI rate are the choose choice. They ’ rhenium lento digested and absorbed, causing a slower and smaller emanation in blood carbohydrate levels. On the other hand, foods with a high GI prize should be limited. They ’ ra quickly digested and absorbed, resulting in a rapid upgrade and drop of blood boodle levels. You can use this database to find the GI measure ( and glycemic load, described below ) of coarse foods. It ’ south significant to note that foods are only assigned a GI prize if they contain carbs. Hence, foods without carbs won ’ thymine be found on GI lists. Examples of these foods include :

• beef
• chicken
• fish
• eggs
• herbs
• spices

SUMMARY The glycemic index ( GI ) is a rank system that classifies carb-containing foods by their impression on rake sugar levels. It was created in the early 1980s by Dr. David Jenkins .

Factors that affect the GI of a food

A number of factors can influence the GI prize of a food or meal, including :

• The type of sugar it contains. There’s a misconception that all sugars have a high GI. The GI of sugar ranges from as low as 23 for fructose to up to 105 for maltose. Therefore, the GI of a food partly depends on the type of sugar it contains.
• The structure of the starch. Starch is a carb comprising two molecules — amylose and amylopectin. Amylose is difficult to digest, whereas amylopectin is easily digested. Foods with a higher amylose content will have a lower GI (2).
• How refined the carb is. Processing methods such as grinding and rolling disrupt amylose and amylopectin molecules, raising the GI. Generally speaking, the more processed a food is, the higher its GI (2).
• Nutrient composition. Adding protein or fat to a meal can slow digestion and help reduce the glycemic response to a meal (3, 4).
• Cooking method. Preparation and cooking techniques can affect the GI too. Generally, the longer a food is cooked, the faster its sugars will be digested and absorbed, raising the GI.
• Ripeness. Unripe fruit contains complex carbs that break down into sugars as the fruit ripens. The riper the fruit, the higher its GI. For example, an unripe banana has a GI of 30, whereas an overripe banana has a GI of 48 (5).

SUMMARY The GI of a food or meal is influenced by a numeral of factors, including the character of boodle it contains, the structure of the starch, the cook method, and the level of ripen .

The amount of carbs is also important

The rate at which foods raise blood sugar levels depends on three factors : the types of carbs they contain, their nutrient typography, and the amount you eat. however, the GI is a proportional meter that doesn ’ t take into explanation the sum of food corrode. It ’ s much criticized for this reason ( 1 ). To solve this, the glycemic load ( GL ) rat was developed. The GL is a measure of how a carb affects rake boodle levels, taking both the type ( GI ) and quantity ( gram per serving ) into report. Like the GI, the GL has three classifications :

• Low: 10 or fewer
• Medium: 11–19
• High: 20 or more

The GI is still the most crucial gene to consider when following the low GI diet. however, the Glycemic Index Foundation, an australian nonprofit raising awareness about the first gear GI diet, recommends that people besides monitor their GL and aim to keep their total daily GL under 100. otherwise, the easiest way to aim for a GL under 100 is to choose low GI foods when potential and consume them in easing .

SUMMARY The glycemic load ( GL ) is a measurement of the character and quantity of the carbs you eat. When following the humble GI diet, it ’ second recommended that you keep your casual GL under 100 .

Low GI diet and diabetes

Diabetes is a complex disease that affects millions of people worldwide ( 6 ). Those who have diabetes are unable to process sugars effectively, which can make it unmanageable to maintain healthy blood sugar levels. however, good rake carbohydrate control helps prevent and delay the attack of complications, including affection disease, stroke, and damage to the nerves and kidneys ( 7, 8, 9 ). A number of studies suggest that moo GI diets reduce rake sugar levels in people with diabetes ( 10, 11, 12 ). A 2019 review of 54 studies concluded that low GI diets reduced hemoglobin A1C ( a long-run marker of blood boodle command ), body weight, and fasting blood sugar levels in people with prediabetes or diabetes ( 12 ). What ’ s more, some research has linked senior high school GI diets with a greater risk of developing character 2 diabetes. One analyze in over 205,000 people found that those with the highest GI diets had up to a 33 % greater risk of developing type 2 diabetes than those who consumed the lowest GI diets ( 13 ). A taxonomic review of 24 studies reported that for every 5 GI points, the hazard of developing type 2 diabetes increased by 8 % ( 14 ). The low GI diet may besides improve pregnancy outcomes in women with gestational diabetes, a class of diabetes that occurs during pregnancy. furthermore, the low GI diet has been shown to reduce the hazard of macrosomia by 73 %. This is a condition in which newborns have a birth weight over 8 pounds and 13 ounces, and it ’ s associated with numerous short- and long-run complications for the mother and baby ( 15 ) .

SUMMARY The low GI diet appears to reduce blood carbohydrate levels in people with diabetes. Diets higher in GI have besides been associated with an increased risk of type 2 diabetes .

Other benefits

Studies have shown that the humble GI diet may besides have early health benefits :

• Improved cholesterol levels. One study showed that low GI diets reduce total cholesterol by 9.6% and LDL (bad) cholesterol by 8.6%. LDL cholesterol is also associated with an increased risk of heart disease and stroke (16, 17, 18, 19).
• May help you lose weight. Some evidence suggests that low GI diets can promote fat loss. However, more research is needed to determine whether low GI diets are effective for long-term weight loss (16, 20, 21).
• May reduce the risk of cancer. Some studies suggest that people who consume high GI diets are more likely to develop certain types of cancer, including endometrial, colorectal, and breast cancer, compared with people on low GI diets (22, 23, 24).
• May reduce the risk of heart disease. Recent research has strongly associated high GI and GL diets with an increased risk of heart disease (24, 25).

SUMMARY abject GI diets have been associated with a reduction in weight and cholesterol. On the other hand, high GI diets have been linked to heart disease and an increased gamble of certain cancers .

Foods to eat on the low GI diet

There ’ s no indigence to count calories or track your protein, fat, or carbs on the low GI diet. alternatively, the low GI diet involves swapping gamey GI foods for low GI alternatives. There are batch of healthy and alimentary foods to choose from. You should build your diet around the following moo GI foods :

• Bread: whole grain, multigrain, rye, sourdough
• Breakfast cereals: steel cut oats, bran flakes
• Fruit: apples, strawberries, apricots, peaches, plums, pears, kiwi, tomatoes, and more
• Vegetables: carrots, broccoli, cauliflower, celery, zucchini, and more
• Starchy vegetables: sweet potatoes with an orange flesh, corn, yams, winter squash
• Legumes: lentils, chickpeas, baked beans, butter beans, kidney beans, and more
• Pasta and noodles: pasta, soba noodles, vermicelli noodles, rice noodles
• Rice: basmati, Doongara, long grain, brown
• Grains: quinoa, barley, pearl couscous, buckwheat, freekeh, semolina
• Dairy and dairy replacements: milk, cheese, yogurt, coconut milk, soy milk, almond milk

The postdate foods contain few or no carbs and therefore don ’ t have a GI measure. These foods can be included as part of the low GI diet :

• Fish and seafood: including salmon, trout, tuna, sardines, and prawns
• Other animal products: including beef, chicken, pork, lamb, and eggs
• Nuts: such as almonds, cashews, pistachios, walnuts, and macadamia nuts
• Fats and oils: including olive oil, butter, and avocado
• Herbs and spices: such as garlic, basil, dill, salt, and pepper

To search for foods not found on this tilt, refer to this database .

SUMMARY The low GI diet involves swapping high GI foods for low GI alternatives. For a poise diet, consume first gear GI options from each of the food groups .

Foods to avoid on the low GI diet

nothing is rigorously banned on the humble GI diet. however, try to replace these high GI foods with low GI alternatives deoxyadenosine monophosphate much as possible :

• Bread: white bread, bagels, naan, Turkish bread, French baguettes, Lebanese bread
• Breakfast cereals: instant oats, Rice Krispies, Cocoa Krispies, Corn Flakes, Froot Loops
• Starchy vegetables: Désirée and Red Pontiac potato varieties, instant mashed potatoes
• Pasta and noodles: corn pasta and instant noodles
• Rice: Jasmine, Arborio (used in risotto), Calrose, medium-grain white
• Dairy replacements: rice milk and oat milk
• Fruit: watermelon
• Savory snacks: rice crackers, Corn Thins, rice cakes, pretzels, corn chips
• Cakes and other sweets: scones, doughnuts, cupcakes, cookies, waffles, cakes
• Other: jelly beans, licorice, Gatorade, Lucozade

SUMMARY To follow the low GI diet, limit your intake of the high GI foods listed above and replace them with abject GI alternatives .

A sample low GI menu for 1 week

This sample menu shows what 1 workweek on the low GI diet might look like. It tied includes a few recipes from the Glycemic Index Foundation. Feel free to adjust this or add humble GI snacks based on your own needs and preferences. Monday

• Breakfast: oatmeal made with rolled oats, milk, pumpkin seeds, and chopped, fresh, low GI fruit
• Lunch: chicken sandwich on whole grain bread, served with a salad
• Dinner: beef stir-fry with vegetables, served with long grain rice

Tuesday

• Breakfast: whole grain toast with avocado, tomato, and smoked salmon
• Lunch: minestrone soup with a slice of whole grain bread
• Dinner: grilled fish served with steamed broccoli and green beans

Wednesday

• Breakfast: omelet with mushrooms, spinach, tomato, and cheese
• Lunch: salmon, ricotta, and quinoa cups with a salad
• Dinner: homemade pizzas made with whole wheat bread

Thursday

• Breakfast: smoothie with berries, milk, Greek yogurt, and cinnamon
• Lunch: chicken pasta salad made with whole wheat pasta
• Dinner: homemade burgers with beef patties and vegetables on whole wheat rolls

Friday

• Breakfast: fruity quinoa porridge with apple and cinnamon
• Lunch: toasted tuna salad sandwich on whole wheat bread
• Dinner: chicken and chickpea curry with basmati rice

Saturday

• Breakfast: eggs with smoked salmon and tomatoes on whole grain toast
• Lunch: whole grain wrap with egg and lettuce
• Dinner: grilled lamb chops with greens and mashed pumpkin

Sunday

• Breakfast: buckwheat pancakes with berries
• Lunch: brown rice and tuna salad
• Dinner: beef meatballs served with vegetables and brown rice

SUMMARY The sample meal plan above shows what 1 week on the low GI diet might look like. however, you can adjust the design to suit your taste and dietary preferences .

Healthy low GI snacks

If you find yourself athirst between meals, here are a few goodly low GI nosh ideas :

• a handful of unsalted nuts
• a piece of fruit with nut butter
• carrot sticks with hummus
• a cup of berries or grapes served with a few cubes of cheese
• Greek yogurt with sliced almonds
• apple slices with almond butter or peanut butter
• a hard-boiled egg
• low GI leftovers from the night before

SUMMARY Eating snacks between meals is allowed on the broken GI diet. Some healthy bite ideas are listed above .

Drawbacks of the low GI diet

Although the broken GI diet has several benefits, it besides has a number of drawbacks. first, the GI doesn ’ triiodothyronine provide a complete nutritional word picture. It ’ south crucial to besides consider the fat, protein, sugar, and character contents of a food, regardless of its GI. For exercise, the GI of freeze french fries is 75. Some varieties of bake potato, a healthy alternative, have a GI of 93 or more. In fact, there are many unhealthy low GI foods, such as a Twix legal profession ( GI 44 ) and methamphetamine skim ( GI 27–55 for first gear fat versions ). Another drawback is that the GI measures the consequence of a single food on rake sugar levels. however, most foods are consumed as region of a larger desegregate meal, making the GI difficult to predict in these circumstances ( 26 ). last, as mentioned earlier, the GI doesn ’ thyroxine take into account the number of carbs you eat. however, this is an important factor in determining their effect on your lineage boodle levels. For model, watermelon has a high GI of 72–80 and consequently wouldn ’ t be considered the best choice when following a low GI diet. however, watermelon besides has a humble carb content, containing under 8 grams of carbs per 100 grams. In fact, a typical serve of watermelon has a abject GL of 4–5 and a minimal effect on blood sugar levels ( 27 ). This highlights that using GI in isolation may not always be the best forecaster of blood carbohydrate levels. It ’ s important to besides consider the carb subject and GL of a food .

SUMMARY The first gear GI diet has its drawbacks. The GI can be unmanageable to calculate, it doesn ’ t always reflect the good health of a food, and it doesn ’ t take into account the phone number of carbs consumed .

The bottom line

The abject glycemic ( low GI ) diet involves swapping high GI foods for humble GI alternatives. It has a numeral of likely health benefits, including reducing blood sugar levels, aiding system of weights loss, and lowering your risk of heart disease and type 2 diabetes. however, the diet besides has multiple drawbacks.

At the end of the day, it ’ randomness important to consume a healthy, balanced diet based on a variety of whole and unprocessed foods, careless of their GI. Read this article in spanish .

source : https://nutritionline.net
Category : Healthy