A lot of diets are based on a low glycemic intake, as this way of losing weight seems to be one of the healthiest in the long run. Find out the essential facts about any low glycemic diet plan in order to adapt the principles to your own dietary needs.
The low glycemic index diet works because it substitutes refined carbs with healthier options. Foods with a high glycemic index (GI) spike up the blood sugar levels, giving an instant energy boost, followed by a “crash” and hunger.
By eating more unprocessed, quality carbs, you can feel full for longer since low-GI foods take longer to digest and offer more energy throughout your day, without any big blood sugar spikes.
Most low-GI foods included in a low glycemic diet plan have a higher content of dietary fibers, along with other nutrients. Quality carbs for the low glycemic index diet include fruits and vegetables, along with whole grains and beans.
Low Glycemic Index Diet Essentials
While eating healthy usually means you’re eating more low-GI foods, this isn’t always the case and if you want to follow a low glycemic diet plan, you need to know the right balance between carbs and fibers.
A simple way to determine the right GI for your new diet is to calculate the ratio of carbs to dietary fiber. The total carbohydrate figure, including sugars, should not be higher than 5 times the fiber content. Sticking to the 5:1 ratio is the healthy choice, while a ratio of 10:1 means you’re most likely eating too many foods with a high-GI.
The low glicemic index diet isn’t exact science, in the sense that the overall GI can change from day to day based on food combinations and other factors. What you need to keep in mind when you want a low glycemic diet plan is to eat fiber rich foods in the same meal as protein rich foods to help fight hunger.
Low Glycemic Diet Plan Simplified: USDA’s Choose My Plate
Since most people don’t have the time to calculate the daily GI in all their meals, the USDA’s Choose My Plate guidelines guidelines offer a much simpler way to ensure you’re eating right.
By making sure that roughly half of each meal consists of vegetables and fruits, with the other half grains and protein, all served with a little dairy, you can start on your way to developing your own low glycemic diet plan, based on your favorite foods, while keeping a look out for quality carbs.
Introduction to the Glycemic Impact Diet