GI (Glycemic Index) Diet

GI diet eating tips that will help you lose weight, and reduce your risk of diabetes and heart disease without worrying about numbers.

What’s so good about the glycemic index?

How do GI diets work?

Diets based on GI index simply encourage you to eat plenty of foods with a low GI value and avoid those with a high GI value. This helps to prevent swings in blood sugar, helping you feel fuller for longer. Most GI diets also recommend cutting down on fat, especially saturates. This means many of the foods which have a low GI value but are high in fat - whole milk, crisps and chocolate, for example - are still limited.

The Glycemic Index runs from 0 to 100 and usually uses glucose - which has a GI value of 100 - as the reference. The effect other foods have on blood sugar levels are then compared with this. In simple terms, the GI index tells us whether a food raises blood sugar levels dramatically, moderately or a little bit. Foods that have only a slow, small effect on blood sugar have a low GI value, while those causing a rapid and massive rise in blood sugar have a high GI value.

Including more low GI foods you include in a meal will lower the overall GI value of that meal.

How can you get the benefits of low GI eating and lose weight, and reduce your risk of diabetes and heart disease if the foods on your supermarket shelves haven’t been GI tested and you don’t know which brands are high GI and which are low. Here’s how you do it says Johanna. No need to worry about numbers, just follow these six basic steps and keep those portions moderate.

Balance calories in with calories out and eat a balanced diet with a variety of nutrient dense foods and beverages as the 2005 Food Guidelines suggest.

Eat high fiber unprocessed breakfast cereals (oats, bran, barley) OR add berries, nuts, flaxseed or cinnamon to a high GI refined cereal.



Choose dense whole kernel grain (that means you can see LOTS of grainy bits in there) or sourdough breads and crackers OR add a heart healthy protein and/or condiment to high GI breads and crackers.



Include 5 or more servings of fresh (and sometimes frozen) fruits and vegetables everyday.

Don't eat white anything. Dump white potatoes and replace them with yams or sweet potatoes .



Eat less refined sugars and convenience foods (soda, sweets, desserts) – watch portion sizes.

Try Metabadrine One a day with 10 mg of ephedra.

Diet | Ephedra Products