Glycemic Index Diet
The
"glycemic index diet," "GI diet," and "low glycemic diet"
refer to a system of ranking carbohydrate foods according to how
much a certain amount of each food raises a person's blood sugar
levels.
Originally developed as a tool to help diabetics manage blood sugar
control, the
glycemic index is the basis for Transitions Lifestyle
System
Specifically, the glycemic index (GI) measures how much a 50-gram
portion of carbohydrate raises a person's blood-sugar levels
compared with a control (that is, white bread or pure glucose).
Virtually all carbs are digested into glucose and cause a temporary
rise in blood glucose levels, called the glycemic response. This
response is affected by many factors, including the quantity of
food; the amount and type of carbohydrate; the cooking method;
degree of processing, and more. Each food is assigned an index
number from 1-100, with 100 as the reference score for pure glucose.
Typically, foods are rated high (greater than 70), low (less than
55) or moderate (56-69).
Low-GI foods can help control appetite and weight and may be useful
for people with diabetes or pre-diabetes. The idea is that low-GI
foods are absorbed more slowly, allowing dieters to feel full longer
and making them less likely to overeat.
Dieters are encouraged to choose carbohydrate foods with a low
glycemic index, which tend to be (but are not necessarily)
healthier, nutrient-rich, less refined, and higher in fiber -- like
whole fruits, vegetables, and beans