I just have a little correction regarding this from The Low GI Handbook by Dr. Jennie Brand-Miller et al, under top ten myths about the GI: "Myth 3: Carrots have a high GI. Fact: Carrots have a low GI (41 for cooked carrots). The original value of 92 was found to be incorrect when retested." I've been doing the GI for about a year and it's been a breeze. I definitely feel better and healthier when I eat a low glycemic vegan diet. I feel that I need to point out that many diets can be done in a healthy way or in an unhealthy way. I believe that vegan diets are healthier than non-vegan, but you can of course be an unhealthy vegan if you eat all the wrong foods. The same goes for the low GI diet. No knowledgeable advocate of the low GI diet is advocating eating candy and drinking soda (both of which, by the way, would actually be too high to be considered low GI as they have values of over 55). But the fact that you could theoretically do the diet in an unhealthy way is, to me, not reason enough to throw the baby out with the bathwater. And since the diet has helped many people with serious medical conditions like diabetes and metabolic syndrome, I think we should be careful about making such statements.
A Good Way To Lose Weight Or a Gimmick?
Girlfriend, admit it: You’re in denial.
Your favorite jeans did not shrink in the wash - you put on some extra pounds during the holidays, and it’s time to get back into fighting shape!
The Glycemic Index Diet
One weight-loss plan that has recently gained a following was originally developed as a tool to help diabetics manage their blood sugar. It's based on the Glycemic Index (GI), a measure of the degree of how rapidly a carbohydrate is digested and released as glucose (sugar) into the blood stream, with zero being low and 100 being high. The theory behind the Glycemic Index diet is that eating low GI foods can help reduce hunger because they are broken down more slowly, so you feel fuller longer.
When you consume high GI foods, they are digested quickly, causing a blood sugar spike that's followed by a crash. The result? A vicious cycle of intense cravings and binging.
Still with me? Good.
Looks Are Misleading
On the surface, the GI diet seems to make sense - but so did electric-blue eyeshadow, at one point. Glycemic Index scores vary from person to person and can be altered by the cooking method, as well as the ripeness, of food. And more significantly, the GI rating does not take into account the amount of carbohydrates in a food item.
Consider a carrot. If you were to strictly follow the GI diet, then you would avoid carrots because of their high GI score. You would also choose candy over a higher-scoring potato and wash it down with a regular soda. Um, not on your life.
What to Eat
There’s an ongoing debate over whether eating a low GI diet is a gimmick or an effective way to lose weight. The research is not conclusive, so like all eating plans, you have to find what works for your individual needs. If you decide to try a low GI/GL diet, here is a list of many common foods and their ratings. The Physicians Committee for Responsible Medicine (PCRM) has also put together a list of some recommended low-GI foods, including the following:
- Pumpernickel or rye bread (avoid white bread)
- Oats, bran cereals, GrapeNuts
- Most fruits
- Sweet potatoes
- Rice, barley, couscous
- Beans, peas, lentils
- Most veggies
Other Tips
- Eat loads of fiber. Build up to 40 grams per day.
- Consume “volumetric” foods. Soups, salads and foods cooked in water - like oatmeal - will make you feel full without adding lots of calories.
- Don't skip meals. A study in the Journal of Personality and Social Psychology showed that willpower is affected by the amount of glucose in the brain, and even small acts of self-control can deplete the supply.
Have you tried the Glycemic Index diet? Let us know on in the comments section below!
Susan Emmer, FOOD Feature Editor
Susan is an eco-lifestyle expert, certified whole health educator, and refugee from the corporate media world. Earning an environmental studies degree before green was the new black, Susan is the owner of Farmacy Agency, a sustainability marketing, social media, and PR firm. Susan works hard to keep her two dogs in the life they’ve grown accustomed to, and dreams of someday living on a ranch. Follow her on Twitter @wellnewsnetwork.
Related Stories:
Lose 20 Pounds in 2012
Eating Before (And After) Exercise
Diet and Depression
Spice World
- Recent discussion
- Add your response
- View all
- 1 Response
-
- somethinglikeastar
- Jan 13, 2012
- 1
- Read earlier discussion
- View all
- 1 Response
-
-
-
-
Contributors to Healthy Bitch Daily
