Glycaemic Index (GI) – Sound complicated? It is actually a very simple measure to help you balance the foods you eat. Eating lower GI foods helps avoid energy highs and lows and food cravings, and will help you feel fuller for longer.
Diet Plan Type: Glycaemic Index (GI)
Best for: Long term weight loss and to maintain weight loss.
How does the GI diet plan work?
The glycamic index (GI) ranks foods on a scale from 0 to 100 according to how fast they release sugar (glucose) into the bloodstream. High GI foods are rapidly digested and absorbed, causing a rapid rise in blood sugar levels. The body responds with insulin, which turns on fat storage. Low GI foods release glucose slowly over several hours resulting in gradual rises in blood sugar levels and less insulin.
Low GI diets benefit people with diabetes (type 1 and type 2), cardiovascular disease and certain digestive disorders. It also assists with weight control as it helps control appetite and delays hunger. The theory is that if you feel full longer, then you’re less likely to snack and by eating fewer calories you can reduce your weight.
What food can I eat?
A food’s GI value is affected by a number of factors including the type of carbohydrate, how it was processed and amount of fat and dietary fibre. All of these factors influence the blood sugar response. Food values may vary slightly, depending on the author, but they should be the same.
In general, the GI values follow common sense with whole wheat bread (49) having a lower value than white bread (71). Although some anomalies exist, such as chocolate, which has a low GI value, but is high in fat and has a low nutritional value. So when choosing your meal plan, you should consider other aspects such as vitamin and mineral content, fibre and protein.
Foods are generally divided into low, medium/moderate and high GI food lists. Low GI foods tend to have a GI of less than 55. Medium GI foods generally range from 56 to 69. High GI foods have a GI over 70.
Meal plans encourage you to make low GI choices and avoid high GI foods. Mixing high and low foods together will create a different value for your meal, thus making it less restrictive than other diets.
Is it a Healthy Diet?
Most nutritionists and dieticians believe the GI diet falls within current guidelines on healthy eating.
Top Marks
- A flexible diet plan due to the ability to combine high and low GI foods to arrive at the GI value for the meal.
- Some research exists to support claims that a diet based on low-GI carbohydrate foods and whole-grain cereals can potentially protect against the risk of heart disease and developing Type 2 diabetes.
- A good diet for vegetarians since it is easier to select recommended foods.
- Concerned with not only weight loss but also maintaining your weight.
Potential Problems
- A low GI diet can be high in fat and contain nutritional deficiencies. Most plans advise you to limit your fat intake and recommend avoiding certain foods with a low GI but high fat content.
- Carrying around food lists and counting points all day may be an issue.
Will I lose weight?
Dieters tend to lose 1 – 2lbs a week but results will vary depending on your activity level and food choices.
Our Rating:
How to Get Started
Begin following the GI Diet with these resources:
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Product Description | Site Link |
| Low GI Diet Breakthrough |  |
Disclaimer: The “typical” visitor will not change their behavior as a result of reading or purchasing any products. Resulting in no weight loss. A few may read the material and not act on it. And a small minority will read and follow the program. This small minority actually has a chance of losing weight. Be different. Take action.
One Response
Not a fad diet. The GI diet makes you look at food differently. I would highly recommend checking it out.