Do Glycemic Index (G.I.) Diets Really Work?

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Glycemic Index DietThe GI diet was originally set to help diabetics manage their weight. Diabetics need diet programs that keep blood sugars from moving up and down too much. As a result experts developed a method to calculate how a specific food influences blood sugar. The Glycemic Index ranks carbohydrate foods by assigning them a number ranging from 0 to 100. The figure specifies the speed at which the food increases blood sugar levels during its absorption. The more elevated the rate is, the faster glucose is taken up.

A high Glycemic Index food has a value of 70 and above. A GI value of 56-69 is considered medium and any foods lower than 55 are considered a low Glycemic Index food. Foods with a minimal GI rate are excellent since they absorb more spontaneously and give a balanced source of energy for extended hours, giving you a sense of fullness for lengthy periods of time.

However, the major difficulty with the GI diet is that there isn’t a clear-cut rate fixed for every existing food. There are numerous websites that provide rates for a particular food, but the figures provided are pretty much far-flung from one another. It is never clear where the numbers come from.

One more concern with the Glycemic Index is that the rates don’t suggest what to do with the wide spread combining of different foods in a meal . People do not eat individual foods one at a time, especially in the unusually large amounts used in research. The effect of the whole meal is more important than the GI of each individual food in the meal. Fats and protein decelerates absorption of food. The glycemic index does not take that into account at all, nor does it account for differences in each person’s digestion or different food preparation methods.

For all the effort a GI diet requires, there is little apparent pay-off in terms of improved weight control. The Glycemic Index diet has not been shown to affect weight loss, despite the belief that controlling blood sugar will control appetite and insulin, and therefore control food intake and fat storage.

However, in spite of everything, a lot of doctors concur that the GI diet, if used accurately, could be an excellent method in losing weight, particularly to those who battle with typical low-calorie diets or weight watchers who have a hard time restraining their desire for food.

The Glycemic Index Diet is like the low-carbohydrate diet, although not as rigorous, and aims at the kind of carbohydrates, not the amount of carbs in every food. There is also a focus on the correct timing of the two basic types of meals, a carb meal or protein meal.

The GI diet is a fantastic option to those who want to look after their blood glucose levels, or those who are obese, have type 2 diabetes, insulin resistance, PCOS, and those who desire to shed off those extra pounds of weight without delay.

While it is more of an approach in food consumption than a weight loss program, a lot of people use the GI method to accomplish their objectives in removing extra weight



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