The glycemic index diet was created to help outline the effects different carbohydrates can have on your blood sugar levels. By choosing a low glycemic index diet, you are choosing to consume only the carbohydrates that have a low effect on your sugar levels so you can easily maintain your type of diabetes. Just as with any diet, there are simple ways to go about making this change and there are more complicated avenues to take as well, such as the South Beach Diet.
The great thing about the glycemic index diet is that you don’t have to be suffering from a chronic disease in order to utilize its health benefits; anyone can utilize this diet and create a healthier lifestyle for themselves. Glycemic index diets can help prevent obesity, heart disease and yes, diabetes as well for those who don’t already have these conditions. On the other hand if you do have one or more of the above conditions, glycemic index diet plans can help you control and maintain them for prolonged healthy living.
Glycemic index diet is not much different than a blood sugar diet, the end results are the same and the goals are the same; you want to maintain a healthy glucose level without spikes and drops in your blood sugar. In this article, we’re going to outline different high glycemic index diet foods and other low gi foods so you have a full understanding of the diet to implement it in your own lifestyle.
It’s the glycemic response, the gi system is based on and it is quite simple. High gi foods are digested quickly which causes major spikes in your blood sugar levels which can be especially bad for those with type 2 diabetes. Low glycemic index diet foods on the other hand are digested quite slowly and therefore have very little impact, if any, on the blood glucose levels. This is the simplest way this glycemic index diet can be described and although there are many health benefits to implementing this diet plan, the most important benefit is the reduced risk of type 2 diabetes.
Type 2 diabetes is most common in adults and middle-aged men and women and it can be a debilitating disease when not cared for properly. There are some researchers that believe this type of diabetes may become present from years of eating a high glycemic index diet and your pancreas just becomes too worn out to continue producing the insulin your body needs.
Although this is just speculation it can give you some food for thought and a bit more understanding as to how hard your body has to work in order to digest high gi foods and what it can do to your vital organs over time. Of course, just as with any diet, you don’t have to give up high gi foods altogether. As long as you are aware of what is going into your body, these foods in moderation will not harm your health.
There are many simple ways to implement these low gi foods into your diet, without a great deal of disruption. You will find online different lists and a table or two, that clearly outline the glycemic index and glucose levels of particular carbohydrates and these tables are essential to your overall understanding of the diet plan. Check out our list below of different foods you can alternate into your existing diet plan.
- Choose brown or wild rice over white rice
- Consider sweet potatoes for dinner instead of traditional white potatoes
- While baking, alternate from white flour to whole grain flour to reduce carbs
- Avoid junk food snacking and consider fruit and vegetable as a great snack choice during the day
- Don’t skip dessert! Simply consider high dairy product desserts and fruit as your dessert options.
- Enjoy more whole wheat or multi-grain pasta for dinner with a leafy salad as your side dish for a health and low-glycemic option
- Try out tofu, barely or lentils for something different to cook with
- Choose whole grain cereals for breakfast and avoid overly processed foods, especially first thing in the morning
- It’s your goal to incorporate at least one low-glycemic food in every meal and snack you eat throughout the day
Just as with any diet the beginning and the immediate changes can seem incredibly difficult and not to your liking but the key is to stay committed. The more committed you are to your diet the more likely you will be able to reap the health benefits you were interested in in the first place. Don’t lose sight of why you’re making this changes.
You’ll learn all about the glycemic index diet, low glycemic index, glycemic response, the zone diet, slow metabolism responses, diabetic symptoms and treatments, and Nutrasystem, as you work your way towards better health. Glycemic index diet will have a positive result in keeping your blood sugars under control.