What is the Low Glycemic Diet?
The Low Glycemic Diet, more commonly referred to as the “Low Glycemic Index Diet” is a way of eating that helps to maintain steady and balanced blood sugar levels which can help improve overall health and wellness. It focuses on foods that are low in the glycemic index, meaning that they are digested slower, releasing glucose (the energy source for our bodies) into the bloodstream at a steady and sustained rate. The glycemic index is a rating system for food that uses digestion time and how quickly that food affects blood glucose levels to rank food from 0 to 100 based on it’s energy-releasing potential. Foods with a rating of 70 or higher are considered high glycemic and should be avoided on this diet.
Benefits of the Low Glycemic Diet
The key benefit of the Low Glycemic Diet is that it helps to maintain balanced blood sugar levels. This can help to prevent persistent and uncomfortable spikes in blood glucose that can leave you feeling fatigued and lethargic. By eating foods with a low glycemic index, you’re able to absorb nutrients more effectively, leading to improved overall health.
The Low Glycemic Diet also has another side benefit – it can be an effective tool to lose weight. Since there is less of a spike in insulin, the hormone responsible for signalizing the body to store fat, the body is much more efficient in burning fat while on the Low Glycemic Diet.
Foods to Look Out For On The Low Glycemic Diet
Since the focus is on choosing foods with low glycemic index ratings, all high glycemic foods should be avoided, including processed foods, sugary soft drinks, white bread and white rice. Eating processed foods increases your insulin levels, leading to fat storage, thus should be avoided.
That being said, some high glycemic foods, such as sweet potatoes and white potatoes, can be beneficial and are encouraged on the diet in moderation. Other low glycemic foods that should be included in the diet include tomatoes, green beans, apples, oranges and pineapple. Fats, such as avocados, are also encouraged and protein from sources such as fish and chicken are also recommended.
To summarize, the Low Glycemic Diet is a way of eating that helps to maintain steady and balanced blood glucose levels. Benefits include better overall health and potential weight loss, while foods to look out for include all processed foods and sugary drinks, as well as some high glycemic foods in moderation such as sweet potatoes and white potatoes. Low glycemic foods that can be included in the diet include tomatoes, green beans, apples, oranges and pineapple, as well as fats and protein sources.