The Glycemic diet- How it works, A beginners guide

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Low glycemic index diet

You might have researched and tried various diets, now you all will be in search of a diet that helps with diabetes? A Glycemic diet is a diet that is designed for reducing diabetes and helps in controlling blood sugar. Here is a detailed view of the glycemic diet for a better understanding.

Glycemic diet food

Definition of Glycemic Index diet

 A Glycemic diet is a diet that is designed to help people who have diabetes, and it helped them to maintain their insulin levels. Since this diet is rich in fiber you will feel fuller, and you lose weight without using much of energy. The carbohydrates that are present in bread, cereals, vegetables, and other dairy products should be included as a part of a healthy diet. The food we eat is mostly comprised of carbohydrates. It helps in breaking down of carbohydrates, and gets into the bloodstream and uses them for energy purposes. There are three types of the glycemic index they are

 The Low glycemic index (less than 50 to 55): Low GI food products include soya bean, beans, legumes, oats, fruits, and lentils.

The Medium glycemic index (more than 55 and less than 70):  Medium GI includes whole-grain bread, honey, brown rice, Basmati rice, and orange juice.

 The High glycemic index (Above 70):  High glycemic index food includes white bread, pasta, and short-grain rice.

Foods with a low glycemic index should be your preferred choice because the foods that are consumed is digested slowly, and absorbed. It results in a slow rise in your blood sugar levels. Foods with a high glycemic index should be consumed in a limited quantity, because they are digested faster and absorbed, which increases the blood sugar level

How does it work?

Sticking to a low Glycemic diet helps in controlling diabetes, and it also helped in improved heart health. The major aim of this diet is to maintain weight, reduces blood sugar. It also helps in regulating cholesterol levels in the blood. Recent research states that people who followed a low glycemic index diet have lost a huge amount of fat, when compared to people who followed a diet that had a limited amount of carbs.

What are the factors that affect the glycemic index of a food?

Several factors can affect the glycemic index value of the food we consume that includes.

Variety of sugar: We have a misconception that all variety of sugar is rich in Glycemic index. The glycemic index value of the sugar ranges from as low as 18 for fructose and 160 for maltose. Fructose is from sugar cane juice and other juices with less sugar, whereas maltose is preserved or canned beverages.

The starch structure: We might be aware that the carbohydrate we consume has a certain amount of starch in it. Starch is comprised of two molecules namely, amylose and amylopectin. The foods with higher amylose content have a low glycemic index. It helps you to keep you fuller for a long time, and amylopectin is easily digested, and you feel hungry often.

Refining process of carbohydrates: The refining process of carbohydrates may change the value of amylose and amylopectin molecules. It raises the value of the glycemic index. Generally, processed foods are rich in the glycemic index and may slow down the digestion process.

The composition of nutrients: The foods that contain fat and acid slow down the process of digestion, and it results in a lower glycemic index. The consumption of fats or acid content foot like avocado, lemon, and citrus juice will have a lower glycemic index.

The presence of carbohydrates is also important:

The rate at which our blood sugar level rises depends on three factors.

The glycemic index is a measure that is taken to identify how carbohydrates affect the blood sugar that accounts for the type of glycemic index and the quantity of glycemic index consumed. The consumption of low glycemic index food helped in improving overall health.

  • The nutrient composition of the food.
  • The type of carbohydrates you intake.
  • The amount of carbohydrate that you consume.

The benefits of a glycemic index diet:

Several benefits can be obtained following a glycemic diet. A few benefits of the glycemic diet are listed below.

Improved cholesterol levels: Research states that following a low GI diet helped in improving cholesterol levels. It also reduces the LDL level of cholesterol up to 8.9 %. LDL cholesterol in our body might affect our heart health.

Weight loss: Following a glycemic diet helped in losing weight as you consume foods that are rich in fiber you feel fuller for a longer period, and helps in reducing craving. If the craving is reduced you will start losing weight.

Reduces the risk of cancer:  Following a low GI diet helped in reducing the risk of cancer since you will consume foods that are rich in nutrients

Improved heart health:  A recent studies state that following a low GI diet helped in improving heart health.

Disadvantages of a low glycemic diet:

Although following a glycemic diet has several benefits, but it also has some drawbacks. The low glycemic index diet does not provide complete nutritional information. Fats, proteins, and sugar also play an important role in our diet regardless of the GI value. The calculation of the glycemic index might be difficult, and it is not necessary to say that this diet is a healthier one because each body’s metabolism differs.

Conclusion:

The glycemic diet has several health benefits, which include reduced blood sugar, promotes weight loss, and it also reduces the risk of heart diseases. However, you should choose a meal which is rich in nutrients and helps in boosting your immunity.

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