Do you know different carbohydrates show different effects on your body! Not all carbohydrate foods are equal; in fact they show different effects on your body.
So, in order to show these effects experts discover a tool named as glycemeic index (GI) which ranks the carbohydrates according to their effect on your blood glucose levels.
Low ranked GI carbohydrates can give long-term health benefits and they also produce minimal variations in blood glucose and insulin levels.
When you are on glycemic index diet and eat food that contain carbohydrates, then the sugar from the foods break down to give energy to your body.
Once you have finished consuming the food, the speed at which your body’s blood sugar levels rises is called the glycemic response. This response is influenced by the quantity of food you eat, the type of food and how the food is prepared.
In glycemic index diet according to the glycemic response the ranking of foods will takes place. The foods which cause to increase your blood glucose levels rank high on the glycemic index and are usually not good for you.
The glycemeic index of 55 or less is considered as low ranking, 56-69 is medium, and 70 or more is considered as high.
Food in glycemic index diet:
- Food products that posses greater GI are digested rapidly and absorbed. This causes clear variations in your blood sugar levels and you feel energetic for longer periods. Low GI level foods are digested gradually and absorbed thus causing blood sugar and glucose levels to increase slowly. So the glycemic index diet improves the glucose levels and fatty acids in people with type-1 and type-2 diabetes.
- The diet which is suggested more often than any other diet is Glycemic index diet. Because 60 percent of the energy to survive your body is derived from carbohydrates. GI doesn’t discourage the consumption of carbohydrates thus most of the dieters prefer this diet.
- Reduce the intake of excessive fat foods, mostly foods containing saturated fats [Consequences of Saturated Fats].
- Glycemeic index diet promotes you to eat whole and healthy food and also recommends limiting the consumption of processed foods and foods like biscuits, breads, cakes, etc.
Effects of glycemic index diet on your health:
- To decrease the stored body fats and to control your blood cholesterol levels
- To stabilize blood sugar levels and to balance insulin
- To boost your energy and mental focus
- To reduce the risk of heart diseases and other diseases like diabetes and obesity
- To control your hunger and curb cravings
- To improve your physical strength and to keep you fresh for longer periods
- To boost your body’s sensitivity to insulin and lowering the risk of developing type II diabetes
Like some other diets, the glycemic index diet also has criticisms. This diet cannot be generalized to all people, since different people will have different reactions to food.
Your body’s response to food depends on several factors like age, activity level, insulin level, and time of day, amount of fiber and fat in the food, and in addition what you have eaten with the food.
Finally, the glycemic index diet is an effective diet plan that gives you the best results. Before going to consider any diet plan, do as much research as you can.