The Glycemic Diet is a diet which is based on a scale which is known as the Glycemic Index. The Glycemic Index (or G.I. for short) depends on how quickly a food is converted into sugar in the body. Foods with a higher G.I. number are more quickly converted into sugar than foods with a low G.I. number. They are rated on a scale of 1 to 100. It is a method of ranking carbohydrate foods. Food substances rated above 60 are usually considered to be of high GI value.
Low GI foods take a longer time to digest and are slowly released into the bloodstream. High GI foods digest quite quickly and result in rapidly releasing the glucose into the bloodstream which stimulates excessive production of insulin. Hence, low GI diet is advisable in balancing blood sugar. It is proved that low glycemic food helps to reduce the incidence of Type II diabetes and helps in controlling Type I and II diabetes.
Protein Low Carb
Eating low GI diet doesn't mean that only foods with low GI values are to be consumed. It is advisable to substitute high GI foods with low GI foods whenever possible and low GI foods are to be included in each meal. Medium and high-GI foods can be consumed in moderation.
Usually, GI diets contain low fats that are 30 percent of calories, moderate proteins that is about 20 percent of calories and approximately 50 percent of calories from carbohydrates. Paleocarbs are carbohydrates which contain vegetables, fruits and tubers. All these carbohydrates are rich in fiber, vitamins and minerals and most of them have a low GI value. Consuming low GI diet is a way of controlling carbohydrate intake while including carbohydrate foods in the diet.
Below mentioned are a few food substances which can be consumed as low GI Diet -
Low GI sources of vegetable protein:
o Beans.
o Green beans
o Soya
o Lentils
o Legumes
o Nuts
o Leafy vegetables
o Salads
o Mushrooms
Low GI sources of animal protein:
o Sliced ham
o Smoked beef
o Smoked chicken
o Lower fat sausages like chicken or pork
o Skinned chicken
o Dairy products like yogurt, whole, low fat or skimmed milk.
o White chocolate
Low GI sources of carbohydrates:
o Wheat rice
o Fresh tomato
o Pickles
o Peppers
o Sweet potato
o Corn
o Seaweed
o Pasta
o Fruits
o Cerals
o Noodles
Below mentioned is a list of High GI foods which are not recommended or are recommended in moderation -
High GI Foods-
o Dates.
o Watermelon.
o Parsnips, swede and cooked carrots.
o Broad beans,.
o Pumpkin.
o White bread.
o Cornflakes.
o Baked and mashed potatoes.
o Chips.
o White rice.
o Popcorn.
o Wafer biscuits etc.
Hence, a diet with low GI is quite beneficial not only in controlling the blood sugar but also helps in keeping the insulin levels balanced and helps in the management of diabetes. Low GI satisfies our hunger for a longer period of time and also helps in reducing our food cravings. Low GI foods helps in reducing weight too.