What You Should Know
The Low Glycemic Diet, or diabetes diet as it is sometimes called, is based on eating foods that have little impact on blood glucose levels. Every food impacts blood glucose. Some impact glucose levels more than others. There are a variety of websites available with information on the Low Glycemic Diet, complete with food lists and glycemic load or glycemic index. This is the number given to foods to show the potential impact on blood glucose. Higher numbers mean a greater impact and low numbers less impact.
List of Ingredients
Foods that have little impact on blood glucose levels.
The Low Glycemic Diet may have started as a diabetic diet, but dieters soon took the information and changed it into a weight loss plan. Blood glucose levels rise and fall when food is eaten and digested. Some high glycemic foods can cause blood glucose to crash after digestion is complete. This can cause the brain to signal hunger, specifically for simple carbohydrates, because the brain thinks the body needs more energy to raise glucose levels to normal. If the Low Glycemic Diet is followed to the letter, blood glucose levels stay stable and never crash, thus cravings and hunger are kept at bay.
Low carbohydrate diets are all low glycemic. Carbohydrates have the highest glycemic index, including sugar, certain fruits, certain vegetables, starches and anything may with flour. Eliminating these from the diet is the first step. Next, the dieter needs to replace these foods with low glycemic choices. There is a low glycemic alternative to all foods, it is just a matter of getting used to the new taste or finding that alternative.
Sugar, for instance, can be replaced with sucralose or other form of sweetener with a low glycemic index. White potatoes are often replaced with yams or cauliflower. Carrots can be replaced with another form of vegetable with less natural sugar.
If is important to choose foods from a low glycemic food listing. The Low Glycemic Diet supports regular blood sugar testing to prove blood glucose is maintained and even. This could replace weigh-ins.
There is no maximum glycemic load for the day. The dieter just tries to choose foods from the low glycemic ranking. Low glycemic is 55 or below. Medium is 55 to 70 and high is over 70.
- Free information is available online.
- Low carbohydrate diets are low glycemic diets.
- May be hard to find the glycemic index for packaged foods.
If the dieter chooses low glycemic diet foods and maintains a regular exercise program, weight loss should occur. Blood glucose will be regulated and the dieter will feel less hungry and may even notice a rise in energy.