Wednesday - Nov 13, 2019

What is a GI Diet?


woman rejecting sweets

Glycemic Index is a way to determine a certain food’s carbohydrate content on your body.

It can measure in a scientific manner how your blood sugar would react for eating a certain food. The index would rate food according to its carbohydrate content instead of its calories or fats. This was developed in the 80s to design weight loss plans for people. It can help diabetic people manage their blood sugar and maintain a healthy weight.

GI levels of foods

Glycemic Index or GI ranks foods from 0 to 110. Those that rank 55 and lower are low-GI foods, those that rank 56 to 69 are considered medium, while 70 and up are high-GI foods. Low-GI foods are advisable, medium-GI foods can be allowed, while high-GI foods must be eaten rarely if possible.

Low-GI foods are vegetables. Sweets like sodas, desserts, candy, beverages and even coffee are at the highest ranks of the GI list.

Benefits of low GI diet

Besides being able to manage blood sugar level and control your weight, GI diet can also increase your alertness and body energy. Following this diet could also help you improve your mood and feel less stressed.

GI diet is one of the easiest and most effective ways that guarantee you are truly eating the right combination of foods so your energy can increase, you can manage certain health conditions, or you can simply improve your health.

Here are the major benefits that GI diet can give you:

  1. Manage Diabetes. According to research, having a low-GI diet can help patients with type 1 and type 2 diabetes control their blood glucose and blood cholesterol levels. This diet can also help reduce insulin resistance to avoid long term diabetes related health conditions.
  1. Healthy Weight. Being overweight can often leaf to type 2 diabetes, certain cancers, and heart diseases. Following a low-GI diet helps you lose weight by managing your hunger, maintaining a healthy metabolic rate and burn your body fat.
  1. Healthy Pregnancy. The food you eat while pregnant can have long-term effects on your child's overall health. If you have a poor food intake during pregnancy, your child will more likely develop diabetes or obesity, as your kid grows older. Meanwhile, having a proper diet can protect them from these health conditions. Having low-GI food intake during pregnancy can ensure the health of your child.
  1. Healthy Heart. Following a low-GI diet can improve the health of your heart. By reducing the post-meal blood glucose levels, blood vessel walls will have a better elasticity and your blood will flow properly. It can also improve your blood cholesterol levels. This can reduce inflammation and prevent the blood vessel disease called atherosclerosis. Having a low-GI diet can also assist the reduction of abdominal fat.
  1. More Energy. With a low-GI diet, you will have stronger, longer and more sustainable energy level, instead of just peaks and sparks of energy every now and then during the day.
  1. Mental Performance. Low-GI diet gives your brain a steady supply of glucose that improves your cognitive performance. The brain needs glucose to run and it can’t supply itself, which is why it needs to be provided with enough amount of glucose throughout the day. Students who follow a low-GI diet have better concentration and can perform better at school.
  1. Sports Performance. Carbohydrate is considered as the body’s fuel. The carbohydrate you take that is not used yet will be stored in your liver and in your muscle in the form of a glycogen. In times when your body needs energy, it will turn glycogen into glucose, which in turn will become energy. Athletes have been using GI for a long time. They take low-GI food an hour before they have on strenuous exercises.
  1. Avoid Breast Cancer. A high-GI diet maintained for five years could lead to breast cancer, according to experts. It would be best to maintain a low-GI diet to effectively avoid the risks of getting Cancer.                   
  1. Control Polycystic Ovarian Syndrome (PCOS). PCOS makes the body resist insulin, which destabilizes blood glucose level. Low-GI diet can help manage the PCOS by improving insulin sensitivity.
  1. Prevents Blindness. Age-related macular degeneration or AMD is one of the leading reasons for blindness. High-GI diet can lead to higher risk of early AMD.
  1. Avoid Acne. Insulin imbalance from high-GI intake causes acne. With a low-GI diet, you can manage your acne and have a smoother face.   

To have a fit and lean body while promoting your overall health, low-GI diet is very advisable. GI is fast becoming one of the most popular diet plan to lose weight and stay healthy. International health organizations are recognizing and recommending the GI diet for people seeking to achieve a fit and healthy body. You can approach experts to start your low-GI diet for a healthier you.