Many a fad diet has being replaced by healthy and practical diets that are being welcomed both dieters and the medical fraternity. Glycemic index diet has become very popular in the weight loss industry for its ability to speed up weight loss. Recent studies conducted by the Harvard school of public health has pointed out that diseases such as type-2 diabetes, coronary heart disease etc are typically associated with the Glycemic Index in the diet.
WHO, in the year 1999 recommended that people from the industrialized countries should consume low GI food so as to avoid diabetes, obesity and coronary heart diseases.
Glycemic index concept
Carbohydrates of different types react in a different way on each person's body, GI or glycemic index explains this difference by rating carbohydrates as per their effect on the blood glucose level. Rating of carbohydrates on a scale beginning 0 to 100 in accordance to the level in which they elevate the blood sugar levels after eating is referred to as the glycemic index or GI. In simple words GI is a measure to examine any food items' capability to increase blood glucose level in the first two hours after that particular food item is consumed.
This concept was developed by Dr. David Jenkins, professor of nutrition at the University of Toronto in 1981. To remain hale and healthy over a long period of time it is recommended to opt for low glycemic index diet as this will cause only small fluctuations of glucose and insulin levels in the blood thus reducing the risks of diabetes, obesity and coronary heart diseases.
Benefits of glycemic index diet
Food with high GI can be harmful to the overall health of a person as the body is pressed to its extremes. Obese and desk bound people are affected in particular.
Switching to glycemic index diet plan
Switching over to glycemic index diet is not a big issue at all; it is just choosing food items with low GI carbohydrates over food items with high GI carbohydrates. The given below list is a good suggestion for glycemic index diet plan
Glycemic index measure for food items
The Glycemic index for various foods can be classified into three types as per the type of food. Low GI: 55 or less. Fruits, vegetables excluding potato, all bran, oats and basmati rice can be classified as low GI. Medium GI: 56 to 69. Sucrose items etc can be classified as medium level of GI. High GI: 70 or more. Cornflakes, baked potato, white bread etc can be classified as high GI level food items.
|Food item||GI level|
|Basmati white rice||58|