Glycemic Index Diet Helps Weight Loss Efforts and Promotes Healthy Lifestyle Choices

The GI diet is a popular meal plan based on the premise that foods with a low glycemic index ranking break down more slowly and dieters feel full. It offers healthy food choices and many health benefits. Low GI foods have been shown to prevent type 2 diabetes, obesity, and heart disease. Foods with a low GI include low-fat yogurt, cucumber, broccoli, and green beans.

The GI diet is not a low carb or low calorie diet, and people do not count calories or carbohydrates. Rather than that, it emphasizes certain types of foods and carbohydrates. Acceptable carbohydrates are those that don’t trigger a rise in blood sugar, keeping blood glucose within normal levels. High GI foods cause glucose spikes which are harmful for the blood vessels. Foods with low GI rankings, on the other hand, lower the risk of developing chronic conditions, help regulate appetite, improve the brain function, and ensure a steady energy supply.

Research studies have shown that low GI foods reduce bad cholesterol and prevent the formation of plague in the blood vessels. Plagues increase the risk for heart attack and atherosclerosis.

Weight loss is a major benefit of being on the GI diet. A study published in the New England Journal of Medicine compared the effect of a low-protein high-glycemic diet and a high-protein low-glycemic diet. Participants who were on the high-protein low-glycemic plan gained more weight subsequently than those from the low-glycemic group. The study has confirmed that a diet based on low GI foods helps prevent weight regain. Dieters usually lose about 1 to 2 pounds a week, losing more weight during the first couple of weeks. This rate of weight loss is in line with the guidelines developed by nutrition experts.

There are plenty of foods with a low glycemic index ranking that are filling and nutritionally rich. These include green beans, broccoli, red peppers, cashews, and yams. Besides a low GI of 10, broccoli is packed with nutrients and vitamins. Broccoli helps prevent osteoporosis, maintains a healthy nervous system, and is a good source of calcium. Calcium helps in treating hypertension and may play a role in colon cancer prevention. Green beans have a glycemic index ranking of 15. They are an excellent source of silicon, a mineral that stimulates the formation of connective tissue. Green beans contain complex carbohydrates, fiber, and protein as well as minerals such as potassium and magnesium. Being a good source of fiber, green beans help lower cholesterol levels. They are an excellent choice for patients with hypoglycemia and insulin resistance. Red peppers have a GI of 10. They contain carotenoids, vitamin C, vitamin B, and magnesium. Vitamin B6 helps to decrease high blood pressure and reduces bloating. The combination of magnesium and vitamin B6 decreases symptoms of anxiety. Moreover, red peppers are packed with antioxidants such as lycopene and vitamin A and help prevent cancers such as lung and prostate cancer.

There are plenty of healthy low GI foods in all good groups. Staples with a low glycemic index ranking include wheat tortilla, egg fettuccine, and meat ravioli. Legumes with the lowest GI are yellow split peas, lentils, and butter beans. There is plenty of choice when it comes to dairy products. Dieters can choose from custard, yogurt, and skimmed or whole milk. Foods with a very high GI include dates (103), parsnips (97), and French baguette (95). People should avoid white rice and instant mashed potatoes as well. Researchers at Sydney University recommend eating whole grain breads and breakfast cereals with bran and barley. It is recommended to avoid overeating and consume more organic products. This will help them lose weight and maintain a healthy lifestyle, with reduced risk for chronic diseases such as cardiovascular diseases, type 2 diabetes, stroke, and high blood pressure.