Today diets that are based on Glycemic index like Sugar busters, the Zone diet, and Nutri system are more popular than G.I. diets themselves. The Glycemic index helps patients suffering from diabetes to control their blood sugar levels. As per dietician Sheela sherawat, whatever controls your blood sugar, in theory, helps you lose some weight.
The Glycemic index focuses primarily on carbs. Some foods like white bread, cookies and white potatoes can increase your blood sugar pretty quickly. In contrast, the Glycemic index diet allows you to eat carbs that cause a steadier rise in blood sugar and the fiber present in these foods helps you feel less hungry and more satisfied.
Does this work?
Working on a low Glycemic diet can prevent conditions like diabetes and heart disease. But, one cannot be certain about its weight reducing capabilities that are better than if you were taking a traditional healthy diet.
Some studies show that people on low-glycemic diet lose more weight than those on high-glycemic diet in taking the same amount of calories. Overall, the evidences are mixed and cannot show consistent findings.
What to eat as a part of Glycemic diet?
On the glycemic index diet, food is rated on a scale of 1 to 100 based on their effect on your blood sugar level.
• High GI foods(scoring 70 or higher on GI): White rice, White bread, pretzels, White bagels, White baked potatoes, crackers, Sugar-sweetened beverages
• Medium GI foods (score between 56-69): grapes, spaghetti, ice cream, raisins, corn on the cob
• Low-GI foods(score less than 55): oatmeal, peanuts, peas, carrots, kidney beans, hummus, skim milk, most fruits (except those listed above and watermelon)
According to our diet clinic you should consume diet that are low on GI and try to avoid those in the high GI group.