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Glycemic Index Diets

Action Plan that Works


When we speak of glycemic index diets, we emphasize carbohydrates, and not all carbohydrate foods are created equal. They behave quite differently in our bodies but by ranking carbs according to their effect on our blood sugar levels, we can choose low GI ones that produce only small fluctuations in our insulin levels. This is the secret to a consistent weight loss that can be maintained.


To reduce your risk of heart disease and diabetes, the key to sustainable weight loss lies in the glycemic index. Eating lots of high GI foods pushes your body to extremes, especially if you are overweight. Switching to low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced. This means you will not crave foods between meals… plus low GI diets will:

  • Help people lose and manage weight

  • increase the body's sensitivity to insulin

  • Imorove diabetes management

  • Reduce the risk of heart disease

  • Improve blood cholesterol levels

  • Can help manage the symptoms of PCOS

  • Reduce hunger and keeps you fuller, longer

  • Prolongs physical endurance

  • Helps re-fuel carbohydrate stores after exercise


A basic technique for moving to the low GI way is simply a “this for that” approach; swapping high GI carbs for low GI carbs. You don’t need to count or do any math to make sure you are eating a healthy, low GI diet.

  • Use breakfast cereals based on oats, barley and bran

  • Use breads with whole-grains, stone-ground flour, sour dough

  • Reduce the amount of potatoes you eat

  • Enjoy all other types of fruit and vegetables

  • Use Basmati or Doongara rice

  • Enjoy pasta, noodles, quinoa

  • Eat plenty of salad vegetables with a vinaigrette dressing


Admittedly, we have simplified this process without going into the glycemic index (GI) and the glycemic index load (GL) numbers which absolutely should be considered if you are diabetic or on the borderline. Do a more thorough search, or refer to past articles I have written regarding the GI and the GL equations and how to calculate them.


But to ease onto a low glycemic diet, non-diabetics can get accustomed to the right and wrong foods first, then move on to a more scientific eating schedule already understanding the big secret to weight loss that stays off… better weight, better energy, better blood sugar, better hurry!


Esther Smith, author

Smith has disovered the self-help way to a healthy lifestyle and is happy to write articles that pass on what she has learned. For more information on glycemic index diets check out:

Glycemic Health News