Glycemic Index Diet – Is It Worth Looking Into?

Scientific research into diets can be almost impossible to understand. I have tried to read the studies backing up various diets and, to be honest, I rarely have a 100% understanding. Things like “biohacking” have led to the growth of diets that are showing results, but you never quite know why. The glycemic index diet, on the other hand, is one that makes sense, is easy to understand, and I think that it gives results that are almost unbelievable.

What Is The Glycemic Index?

low-gi-dietThe Glycemic Index is a way that foods are measured. The measurement is based off of their ability to raise blood sugar levels on a short term basis. Glucose itself is set at 100. Everything else is measured in comparison to that. Glucose is digested the fastest, so foods that are closer to 100 digest faster than those that are closer to 0. A GI diet works to take advantage of that.

The Glycemic Index is one of the things that is important to diabetics. Regulating blood sugar is much easier when you know the kinds of foods that you are eating and whether or not they will force you to take an extra dose of insulin. Too many blood sugar spikes from refined sugars create the insulin resistance that leads to diabetes in the first place. Low GI foods solve that instantly.

How Does A Glycemic Index Diet Work?

Tim Ferris made the Slow Carb Diet popular with his book “The 4 Hour Body.” Can you guess what are classified as “slow carb”? You got it, any food that is low on the Glycemic Index. The idea is that you will be providing your body with a steady, mild flow of energy. A spike in blood sugar levels will cause your body to release insulin, which contributes to fat storage. Take care of the insulin spikes and you will take care of the fat problem. Makes sense, right? Part of the diet that also helps you lose a lot of weight is the focus on whole foods. Eating healthy, natural foods will help anyone lose weight, but the combination of that with slow digesting carbs is unstoppable.

What Can You Eat?

Basically, anything that is low on the Glycemic Index. This includes things like:

  • Oatmeal
  • Brown Rice
  • Sweet Potatoes
  • 100% Whole Grain Bread
  • Nuts
  • Legumes

The complex carbohydrates above are the most important part of the diet. Making that move alone helped me see huge benefits. Besides carbohydrates, though, you should also be making the switch to healthier options overall. Grass fed beef, eggs, fresh vegetables, and chicken should all be a part of your daily diet.

What Should You Stay Away From?

Anything high on the index. If you live off of microwaved foods, you probably have way too many of these in your diet. Things like:

  • White Bread
  • White Rice
  • Bagels
  • Potatoes
  • Extruded Breakfast Cereal
  • Ice Cream
  • Potato Chips

If you want to take this a step further, you could stay away from even relatives of some of these. For instance, staying away from grain completely could improve your results, but for many people giving up white bread is enough to help them reach their goals.Glycemic-index

Does It Work?

Yes, amazingly. Carbohydrates are, for many people, the single largest problem that they face when on a diet. I know I can’t just have sweet potatoes with dinner, I crave Coca Cola, white bread, mashed potatoes, and any other carb you can think of.

low-glycemic-index-dietAfter a couple of weeks on a diet that relies on low GI foods, 10-15 pounds a month is easy. There are a lot of diets that focus on low carbohydrate meals, but by eating a diet similar to Atkins, and including complex carbohydrates, you will exponentially increase the fat loss by adding in foods that provide steady energy boosts that burn fat like nothing else.

Is There A Risk?

The only risk that you face with a low GI diet is the possibility that you will overeat and still gain weight. Overdoing it with any kind of food will eventually cause you to gain weight. With that exception, there is no reason that a glycemic diet should cause you any health problems.

The Bottom Line

The bottom line when it comes to a low glycemic diet is the fact that you are essentially making the switch to a healthier diet overall. By taking care of the primary problem that many people have, you are taking a huge step in the right direction. Call it what you will, but by switching to whole grains and eating more vegetables and lean meat, you can truly lose a lot of weight. Exercise is always going to be important, but diet alone can give you a lot of help and will make you feel better throughout the day. A low glycemic diet will give you a longer lasting surge of energy, rather than the rush that refined sugar gives you that is always quickly followed by a crash.

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