Low-Glycemic Diet: Benefits, Foods & How It Works

Low Glycemic Diet is all about foods that have a low Glycemic Index. Glycemic Index (GI), as the name suggests is the amount of glucose the food we eat contributes to our body. Foods with high GI cause a rapid increase in glucose levels as compared to food with low GI. However, it is not necessary that the food with high GI is harmful and vice-versa. For instance, watermelons have high GI and chocolate cake has low GI.

High GI Foods:

Foods that have a high GI are full of carbohydrates that can be broken easily and cause a rapid increase in glucose level in the body. They are:

Sugar based soft drinks

Sugary foods and sugar

Potatoes

White Rice

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Low GI Foods:

These foods take time to get digested and therefore, cause a gradual and balanced increase in blood glucose levels. You also feel fuller for a long time when you consume of the choices in the low Glycemic Diet list. These comprise of:

Pulses

A few fruits and Vegetables (dry fruits not included)

Wholegrain Foods

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How to Manage a Low Glycemic Diet?

Too much of low glycemic content can end up in a high in fat and not very healthy diet instead. It is necessary to eat a healthy and balanced diet. Here is what you can do:

• Combine high and low Glycemic foods – with this you will end up at an intermediate GI level.

• Combine proteins and carbohydrates – proteins keep you full for a long time and are digested slowly and easily.

• Fill the plate in correct order – take vegetables first, then proteins (meat, pulses, fish etc.), and lastly, carbohydrates (rice, pasta, potatoes etc.)

• Use pulses and beans often – substitute regular foods to beans and pulses in all possible forms. Use them for gravy, salad, side dish, stews etc.
• Does not overcook – overcooking reduces the overall nutritional value of the foods and also adds on to the GI of the food. Therefore, make sure you cook the food only as long as required.

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Benefits:

1. Weight Reduction:

Food low on glycemic content is easy on the stomach, gives energy for a long period and raises the blood glucose gradually. Thus, you do not feel the need of eating for a long time and do not feel weak either. Thus, it aids in weight reduction.

2. Control Diabetes:

For people with high diabetes, sudden increase in blood glucose levels can cause dizziness and weakness. Therefore for them, a low glycemic diet is suggested. Moreover, it also controls a blood glucose level which is again beneficial in long term.

3. Prevent Other Diseases:

If you are overweight, you are always at risk of many diseases and malfunctions in the body. Cardiovascular and lung disorders are very common for overweight people. Thus, to keep these at bay, eat a low glycemic index diet.

Concerns:

Glycemic Index is not connected to other food indexes. Moreover, measuring the food on GI only is not sufficient. As mentioned earlier, not all high glycemic foods are bad for health and vice versa.

Secondly, each body is different and so is the way it reacts to various foods. Thus, the reaction of high or low glycemic content of the food for one does not present a clear picture of how it will react on other individuals.

Lastly, in reality, the amount of food eaten, the form it is eaten in, the quantity, how ripe it is, is it processed or home-made, food eaten along with it and the time of the day you eat the particular food item all account for the way it will react with the body. Therefore, one cannot be presented with a very clear picture based on the glycemic content of the food only.