Guide To The Low Glycemic Index Diet

Low glycemic index (GID) diets have become very popular as an alternative to weight reduction. They were originally developed as a method to help people with a propensity to diabetes and are currently focused on decreasing the rate of calories from sugar in a consistent and healthy way.

Maybe some of these diets are already familiar: the “sugar buster” (Sugar Busters), the Zone Diet or the Nutrisystem, are some of the most common versions of the original GID (Glycemic Index Diet).

What is the Low-Glycemic Index diet?

As we have said, its fundamental base lies in replacing sugar with carbohydrates. In simple terms, it works this way: some foods, such as white bread or cookies, contain elements that raise blood sugar more than necessary. In the low glycemic index diet, we change these elements for carbohydrates that elevate sugar in a more contained way, and we accompany them with fiber that keeps us full for longer.

Does the low glycemic index diet work to lose weight?

Yes, it works as help. However, it is part of a balance. That is, having a low level of sugar prevents you from diabetes and improves the functioning of your heart, both essential factors to lose weight.

However, it is also true that there are no conclusive studies on whether this diet works better than a low-fat diet; But some studies have shown that people who follow the low glycemic index diet lose fat faster than people who are not, even if they consume the same number of calories.

So, we can see this diet can work as a supplement to increase the efficiency of other diets.

What am I allowed to eat in the low glycemic index diet?

In the low glycemic index diet, meals are scored from 0 to 100, according to their ability to raise our blood sugar, as shown below:

Of high glycemic index (70 or more): white rice, white bread, pretzels, dads, drinks and sugary foods.

Of half glycemic index (56 – 69): bananas, grapes, pasta, ice cream, raisins, corn.

Of low glycemic index (55 or less): oatmeal, peanuts, peas, carrots, beans, chickpeas.

The ideal according to this diet is that you develop your meals trying to prioritize low glycemic index foods, such as the ones above.

Is it hard to follow?

In general, the low glycemic index diet poses a medium level of difficulty. Some reasons for this are:

  • It is not necessary to keep a calorie count.
  • There is no greater rigor in the portions of what we eat.
  • It does not require that we take care of our carbohydrate intake.
  • It can be confusing: not because a food has a high glycemic index, it means that it is not nutritious in its own way.

In this last point lies its main controversy: some doctors do not strictly consider it a diet of weight loss, while it does not provide a guide on everything that should be eaten to have a balanced diet. It serves, in reality, as a parameter to control our sugar levels mainly.

That is why, as we said before, it works better in a complementary way within our regular diet.

Should I follow the Low Glycemic Index diet?

If you are interested in following the low glycemic index diet, it is recommended that before incorporating it into your diet, you should ask yourself some questions based on what we have shown you.

To start: do you do it as a quick way to lose weight? If this is the answer, we regret disappointing you: remember that this diet is mainly to reduce sugar levels. It helps to lose weight, but it is not an infallible way.

Another relevant issue corresponds to your general knowledge about nutrition. Do you think you can make a balanced menu, even following the parameters that this diet poses? Be self-critical, and if you are one of the people who commit their food to the point of overreaching, think twice. Remember that not all foods with a high glycemic index are counterproductive.

Lastly, complement your diet! Do not stop in what has been said here. Investigate and, to the extent of your requirements, consult an expert before starting it.

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