Publisher's Synopsis
A glycemic index diet is an eating plan based on how foods affect your blood sugar level. The glycemic index is a system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar. The glycemic index itself is not a diet plan but one of various tools such as calorie counting or carbohydrate counting for guiding food choices.The term "glycemic index diet" usually refers to a specific diet plan that uses the index as the primary or only guide for meal planning. Unlike some other plans, a glycemic index diet doesn't necessarily specify portion sizes or the optimal number of calories, carbohydrates, or fats for weight loss or weight maintenance. Carbohydrates are found in breads, cereals, fruits, vegetables, and dairy products. They're an essential part of a healthy diet. When you eat any type of carb, your digestive system breaks it down into simple sugars that enter the bloodstream. Not all carbs are the same, as different types have unique effects on blood sugar. The glycemic index (GI) is a measurement system that ranks foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor.The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100.The three GI ratings are: Low: 55 or fewer Medium: 56-69 High: 70 or moreFoods with a low GI value are the preferred choice. They're slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. On the other hand, foods with a high GI value should be limited. They're quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.You can use this database to find the GI value (and glycemic load, described below) of common foods.It's important to note that foods are only assigned a GI value if they contain carbs. Hence, foods without carbs won't be found on GI lists. Examples of these foods include: beef chicken fish eggs herbs spices
