Low Glycemic Diet: Its Effects, What to Eat and Avoid, and More
The low glycemic index (low GI) diet is based on the concept of the glycemic index (GI).
Studies have shown that a low GI diet can lead to weight loss, lower blood sugar levels, and a lower risk of heart disease and type 2 diabetes.
However, the way it classifies food has been criticized for being incredible and not reflecting the overall health of the food.
This article provides a detailed review of the key to a low GI diet, how to follow it, and its advantages and disadvantages.
What is the glycemic index (GI)?
Carbohydrates are found in bread, cereals, fruits, vegetables, and dairy products. These are an essential part of a healthy diet.
When you eat any type of carbohydrate, your digestive system breaks it down into normal sugars that enter your bloodstream.
Not all carbohydrates are the same, as different types have different effects on blood sugar.
The glycemic index (GI) is a measurement method that lists foods based on their effect on blood sugar levels. It was in the early 1980s when Canadian Professor Dr. Performed by David Jenkins.
The amount of different foods that raise blood sugar levels is comparable to the absorption of 50 grams of pure glucose. Pure glucose is used as the reference food and its GI value is 100.
The three IG ratings are:
Low: 55 or less
Medium: 56-69
Height: 70 or more
Low GI quality foods are the preferred option. These are digested and absorbed slowly, raising blood sugar levels slowly and low.
On the other hand, foods with high GI standards should be limited. These are quickly digested and absorbed, resulting in a rapid rise and fall in blood sugar levels.
You can use this database to get the GI value of common foods (and the glycemic load described below).
It is important to note that GI values are determined only if there are carbohydrates in the food. Therefore, carbohydrates are not on the GI lists. Examples of these foods include:
- Cow meat
- Chicken
- Fish
- Eggs
- Today
- Spices
SUMMARY:
The glycemic index (GI) is a rating system that classifies carbohydrate foods by their effect on blood sugar levels. It was created by Dr. David Jenkins in the early 1980s.
Ingredients that affect the GI of foods
Several factors can affect the GI quality of foods, including:
Contains sugar. There is a misconception that all sugars have a high GI. The GI for sugar ranges from at least 23 to 10 for fructose to maltose. Therefore, the GI of food depends in part on the type of sugar it contains.
Structure of starch. Starch is a carbohydrate that consists of two molecules: amylose and amylopectin. Amylose is difficult to digest, while amylopectin is easily digested. Foods with higher amylose content will have a lower GI.
How refined is the carb. Processing methods such as milling and rolling break down amylose and amylopectin molecules, increasing the GI. Generally speaking, the more foods that are processed, the more GI it has.
The nutritional composition. slows down the digestion of protein or fat in food and can reduce the glycemic response of food.
Cooking. Preparation and cooking techniques can also affect the GI. Generally, while food is cooked, the faster its sugars are digested and absorbed, the higher the GI.
Ripeness. fruit contains complex carbohydrates that are broken down into sugars as the fruit ripens. The more intense the fruit, the higher its GIO. For example, a green banana has a GI of 30, but an overripe banana has a GI of 48.
SUMMARY:
The GI of a food or meal is affected by a variety of ingredients, including the type of sugar, the structure of the gum, the cooking method, and the maturation layer, including
The amount of carbohydrates is also important
The amount of food that raises blood sugar levels depends on three factors: the type of carbohydrates they contain, the combination of their nutrients, and the amount you consume.
GI, however, is a relative measure that does not take into account the amount of food eaten. It is often criticized for this reason (1 source of confidence).
The glycemic load (GL) classification was developed to solve this.
GL is how sugar affects a blood sugar level considering both types (GI) and quantity (grams per serving).
Like GI, GL has three classifications:
Low: 10 or less
Medium: 11-19
High: 20 or more
GI remains the most important factor to consider when following a low GI diet.
However, the Glycemic Index Foundation, an Australian non-profit organization that raises awareness about low GI diets, recommends that people also monitor their GL and try to keep their total daily GL below 100.
Otherwise, the easiest way to notice a GL below 100 is to choose low GI foods if possible and consume them in moderation.
SUMMARY:
Glycemic load (GL) is a measure of the amount and quantity of carbohydrates you eat. When following a low GI diet, it is advisable to keep your daily GL below 100.
Low GI diet and diabetes
Diabetes is a complex disease that affects millions of people around the world.
People with diabetes cannot process sugar effectively, which can make it difficult to maintain healthy blood sugar levels.
However, good blood sugar control helps prevent and delay the onset of complications such as heart disease, stroke and nerve, and kidney damage.
Several studies suggest that low GI diets lower blood sugar levels in people with diabetes.
A review of 54 studies in 2019 concluded that a low GI diet reduced hemoglobin A1C (a long-term indicator of blood sugar control), body weight, and blood sugar fasting in people with prediabetes or diabetes.
Most importantly, some studies have linked high GI diets to the risk of developing type 2 diabetes. A study of more than 205,000 people found that the highest GI diet increased their risk of developing diabetes by 33%. Type 2 than those who have taken a low GI diet.
A systematic review of 24 studies found that for every 5 GI points, the risk of developing type 2 diabetes increased by 8%.
A low GI diet can also improve pregnancy outcomes in women with gestational diabetes, which is a type of diabetes that occurs during pregnancy.
Additionally, a low GI diet has been shown to reduce the risk of macrosomia by 73%. It is a condition where the newborn weighs more than 8 pounds and 13 ounces and is associated with numerous short-term and long-term complications for both mother and baby.
SUMMARY:
Low GI diets have been shown to lower blood sugar in people with diabetes. High GI diets are also associated with a higher risk of type 2 diabetes.
Other Benefits
Studies have shown that a low GI diet can have other health benefits:
Cholesterol Level Improvements A study found that low GI diets reduced total cholesterol by 9.6% and LDL (bad) cholesterol by 8.6%. LDL cholesterol is associated with an increased risk of heart disease and stroke.
It can help you lose weight. There is some evidence that low GI diets can promote fat loss. However, more research is needed to determine whether low GI diets are effective for long-term weight loss.
It can reduce the risk of cancer. Some studies have shown that people on a high-GI diet are more likely to develop certain types of cancer, including endometrial, colorectal, and breast cancer than people on a low-GI diet.
It can reduce the risk of heart disease. Recent studies have strongly linked high GI and high GL diets to increased risk of heart disease.
SUMMARY:
A low GI diet is associated with weight loss and cholesterol. On the other hand, high GI diets have been linked to heart disease and increased risk of certain cancers.
Eat a Low GI Diet
A low GI diet does not require counting calories or keeping track of protein, fat, or carbohydrates.
Instead, a low GI diet involves switching from high GI foods to low GI alternatives.
Many healthy and nutritious foods to choose from. Your diet should revolve around the following GI foods:
Bread: whole grain, multigrain, rye, sourdough
Breakfast cereals: steel-cut oats, bran flakes
Fruit: apples, strawberries, apricots, peaches, plums, pears, kiwi, tomatoes, and more
Vegetables: carrots, broccoli, cauliflower, celery, zucchini, and more
Starchy vegetables: sweet potatoes with orange flesh, corn, yams, winter squash
Legumes: lentils, chickpeas, baked beans, butter beans, kidney beans, and more
Pasta and noodles: pasta, soba noodles, vermicelli noodles, rice noodles
Rice: basmati, Doongara, long grain, brown
Grains: quinoa, barley, pearl couscous, buckwheat, freekeh, semolina
Dairy and dairy replacements: milk, cheese, yogurt, coconut milk, soy milk, almond milk
The following foods contain few or no carbs and therefore don’t have a GI value. These foods can be included as part of the low GI diet:
Fish and seafood: including salmon, trout, tuna, sardines, and prawns
Other animal products: including beef, chicken, pork, lamb, and eggs
Nuts: such as almonds, cashews, pistachios, walnuts, and macadamia nuts
Fats and oils: including olive oil, butter, and avocado
Herbs and spices: such as garlic, basil, dill, salt, and pepper
To search for foods not found on this list, refer to this database.
SUMMARY:
A low GI diet involves switching from high GI foods to low GI alternatives. For a balanced diet, take the low GI options from each food group.
Foods to Avoid on the Low GI Diet
Nothing on a low GI diet is strictly prohibited.
However, try to replace these high GI foods with as few GI options as possible:
Bread: white bread, bagels, nan, Turkish bread, French baguettes, Lebanese bread
Breakfast cereals: instant oatmeal, crunchy rice, crunchy cocoa, corn flakes, fruit loops
Starchy Vegetables: DG and Red Pontiac Potato Varieties, Instant Pot Spreads
Pasta and Noodles: Corn Pasta and Instant Noodles
Rice: Jasmine, arborio (used in risotto), calories, medium-grain white
Milk substitution: rice milk and oat milk
Fruit: Watermelon
Fun Appetizers: Rice Cracker, Fine Corn, Rice Cake, Pretzel, Corn Chips
Cakes and other sweets: buns, donuts, muffins, cookies, waffles, pies.
Others: Jelly Beans, Licorice, Gatorade, Luton
SUMMARY:
To follow a low GI diet, limit your intake of the high GI foods listed above and replace them with low GI options.
A sample of the GI Menu For 1 Week
This sample menu shows what a low GI diet looks like for 1 week. It even includes some recipes from the Glycemic Index Foundation.
Feel free to adjust or add fewer GI snacks based on your own needs and preferences.
Monday
Breakfast: oatmeal made with rolled oats, milk, pumpkin seeds, and chopped, fresh, low GI fruit
Lunch: chicken sandwich on whole-grain bread, served with a salad
Dinner: beef stir-fry with vegetables, served with long grain rice
Tuesday
Breakfast: whole-grain toast with avocado, tomato, and smoked salmon
Lunch: minestrone soup with a slice of whole-grain bread
Dinner: grilled fish served with steamed broccoli and green beans
Wednesday
Breakfast: omelet with mushrooms, spinach, tomato, and cheese
Lunch: salmon, ricotta, and quinoa cups with a salad
Dinner: homemade pizzas made with whole wheat bread
Thursday
Breakfast: smoothie with berries, milk, Greek yogurt, and cinnamon
Lunch: chicken pasta salad made with whole wheat pasta
Dinner: homemade burgers with beef patties and vegetables on whole wheat rolls
Friday
Breakfast: fruity quinoa porridge with apple and cinnamon
Lunch: toasted tuna salad sandwich on whole-wheat bread
Dinner: chicken and chickpea curry with basmati rice
Saturday
Breakfast: eggs with smoked salmon and tomatoes on whole-grain toast
Lunch: whole grain wrap with egg and lettuce
Dinner: grilled lamb chops with greens and mashed pumpkin
Sunday
Breakfast: buckwheat pancakes with berries
Lunch: brown rice and tuna salad
Dinner: beef meatballs served with vegetables and brown rice
SUMMARY:
The sample diet plan above shows what a low GI diet looks like for 1 week. However, you can adjust the plan based on your tastes and dietary preferences.
Healthy low GI snacks
If you're hungry for food, here are some healthy low-GI breakfast ideas:
A handful of unsold walnuts
A piece of fruit with almond butter
Carrot sticks with him as
A cup of berries or grapes is served with a few cubes of cheese.
Greek yogurt with chopped walnuts
Slice the apple with almond butter or peanut butter
A hard-boiled egg
Less GI left than the previous day
SUMMARY:
Snacking between meals is allowed on a low GI diet. Some ideas for healthy breakfasts are listed above.
Low GI diet mistake
Although the low GI diet has many advantages, it has many disadvantages.
First, GI does not provide a complete nutritional figure. It is also important to consider the fat, protein, sugar, and fiber content of any food, regardless of its GI.
For example, GI 75 b of frozen potato chips
In fact, there are many low GI unhealthy foods, like a tick bar (GI 44) and ice cream (GI 27-55 for the low-fat version).
Another problem is that the GI measures the effect of a single meal on blood sugar levels. However, most foods are taken as part of a broader mixed diet, making GI prognosis difficult in this situation.
Lastly, as mentioned above, GI does not consider the amount of carbohydrates you eat. However, it is important to determine its effect on blood sugar levels.
For example, watermelon has a high GI-2-60 and therefore would not be considered the best option when following a low GI diet.
However, watermelon is also low in carbohydrates, 8 grams fewer carbohydrates per 100 grams. In fact, a typical serving of watermelon contains a small amount of GL in the blood sugar level.
It highlights that isolated GI use may not always be the best indicator of blood sugar levels. It is also important to consider the carbohydrate content and the GL of a meal.
SUMMARY:
A Low GI diet has its drawbacks. GI can be difficult to calculate, it does not always reflect the health of any food and it does not take into account the amount of carbohydrates eaten.
BOTTOM LINE:
Low glycemic index (low GI) diets involve switching to high GI foods for low GI alternatives.
It has several potential health benefits, including lowering blood sugar levels, helping you lose weight, and reducing your risk of heart disease and type 2 diabetes.
However, there are multiple deficiencies in the diet.
At the end of the day, it is important to eat a healthy and balanced diet based on a variety of completely unhealthy foods, regardless of their GI.
Article source healthline.com
No comments:
Post a Comment