Low Glycemic Diet Plan (PDF)
The low-glycemic diet has been around for a while, but it has become more popular among athletes and dieters in recent years.
For those not familiar with the concept, a low-glycemic index diet emphasizes foods with a lower glycemic index.
The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.
Foods with a high GI are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels.
By their slow digestion and absorption, Low-GI foods produce gradual rises in blood sugar and insulin levels and have proven benefits for health.
How Does the Glycemic Diet Plan Work?
The glycemic index (GI) measures the effects of carbohydrates on blood glucose levels.
It classifies carbohydrate-rich foods according to how quickly they digest and how drastically they affect your blood sugar levels.
Carbohydrates with a high GI level cause your blood sugar to rise rapidly, while those with a low GI level don’t raise your blood sugar as much.
The glycemic index compares foods containing the same amount of carbohydrates. For example, one slice of white bread may have the same amount of carbohydrates as a tiny apple (17 grams).
However, the apple’s carbohydrates are more slowly digested and absorbed than the carbohydrate in white bread.
As a result, your body’s insulin response to eating an apple is lower than if you ate a piece of white bread.
For people with diabetes, knowing which foods have a low GI can help them plan their meals so that their blood sugar stays more consistent throughout the day and doesn’t spike after meals.
The best way for people with diabetes to improve their blood sugar control is by eating foods with low or medium GI rather than high-GI foods.
What are the Benefits of the Glycemic Diet Plan?
Low Glycemic Diet Plan – Benefits of the Glycemic Diet Plan
Following a diet that consists of foods with a low glycemic index comes with several benefits, including:
Weight Loss
The primary benefit of the low GI diet is that it may help you lose weight. When people follow a low-GI diet, they lose more fat and less muscle than when they use other diets.
The research supporting this claim is mixed, however. Some studies suggest that weight loss is comparable between low and high-GI diets, while others show no difference.
Many studies fail to control calories, making it difficult to pinpoint the valid reason for any weight loss.
A properly designed study comparing the effects of the low GI diet with other weight loss methods is needed to determine its full potential as a weight-loss tool.
Better Appetite Control
Eating foods with a high glycemic load can result in a spike in blood sugar, which can later lead to cravings for more unhealthy foods.
This can make it difficult for some people to manage their appetite correctly and lose weight.
By eating low-glycemic foods, you will feel full longer and be less likely to overeat throughout the day. This will also help control cravings for unhealthy snacks between meals.
Improved Blood Sugar Levels
It’s no surprise that eating low-GI foods helps reduce blood sugar spikes after meals and keeps glucose levels more stable throughout the day.
The American Diabetes Association recommends following a low-GI diet to help prevent the development of type 2 diabetes and to manage existing diabetes by improving blood sugar levels.
A 2008 review of studies concluded that people with diabetes who followed a low-GI diet had more significant reductions in blood sugar levels than those who followed a high-GI or high-fiber diet.
Reduced Risk of Heart Disease
Low-glycemic diets have improved several risk factors for heart disease, including lowering LDL (bad) cholesterol, reducing glucose and insulin levels and improving blood pressure.
Studies have found that high-carbohydrate and high-protein, low-glycemic diets improve these risk factors of heart disease more than traditional high-carbohydrate, low-fat diets.
Better Blood Fat Levels and Reduced Inflammation
The glycemic load of your diet can affect factors like triglyceride levels, C-reactive protein, and other markers for inflammation.
Triglycerides are the chemical form in which most fat exists in food and your body.
Inflammation is essential because it is linked to many chronic diseases, including heart disease and cancer. It’s also crucial for immune function.
Improved Energy
Low Glycemic Diet Plan – Improved Energy
If you’re experiencing a mid-afternoon energy slump, you’re not alone. Many people are reaching for a coffee or an energy drink to get through the day.
But what if there was an alternative? What if instead of improving your energy levels with caffeine and sugar, you could do it naturally with food?
The glycemic load of the food you eat can significantly impact your energy level. The glycemic index is based on how quickly your body absorbs the carbohydrates in food.
If you’re eating foods low on the glycemic index, your body will absorb them more slowly, giving you sustained energy throughout the day.
What Foods Should be Embraced on the Glycemic Diet Plan?
Some particular foods are encouraged while on a low Glycemic diet, and these include.”
- Whole grain bread
- Chicken
- Fish
- Eggs
- Spices
- Herbs
Tips for Success on Your Low Glycemic Diet Plan
A low glycemic diet plan can be an excellent option for many people who want to lose weight because it’s easy to follow, doesn’t involve counting calories or points, and teaches you about healthy eating.
However, it can be challenging to stick with it at first.
Here are some tips that can help you stay on track with your low glycemic diet plan:
- Start slowly
- Eat at least three meals a day
- Drink plenty of water
- Avoid snacking on high GI foods between meals
- Look for the GI symbol on foods you buy in the grocery store
- Read food labels carefully and choose foods with healthy carbs
- Eat whole grains, beans, and other quality sources of carbohydrates rather than refined carbs such as white flour and white rice
Final Thoughts
Low glycemic index diets are a popular way to manage blood sugar and lose weight. The glycemic index measures how much a particular food increases your blood sugar levels.
Foods high on the glycemic index (GI) scale cause your blood sugar to spike and then crash, whereas those on the lower end have a steadier effect on blood glucose levels.
This can be especially helpful for people with diabetes and those who want to lose weight.
Printable Low Glycemic Diet Plan (PDF)
| Day | Breakfast | Snack | Lunch | Dinner |
|---|---|---|---|---|
| 1 | 2 eggs, ½ avocado, tomato slices, a cup of green tea | A carrot with peanut butter | Spinach salad with bell pepper and grilled chicken | Salmon and broccoli |
| 2 | 1 cup of Greek yogurt with blueberries and almonds | Celery sticks with hummus | ½ cup of lentils and a handful of spinach leaves with kale | Chicken breast and zucchini with quinoa |
| 3 | Veggie omelet with mushrooms, onions and tomatoes | Apple slices dipped in peanut butter or almond butter | Quinoa salad with feta cheese, cucumbers and veggies | Shrimp stir fry made from brown rice or quinoa |
| 4 | Low-carb pancake with berries and whipped cream | 1 small orange | Oven baked salmon with asparagus | Grilled lamb chops with roasted vegetables |
| 5 | Eggs Benedict (replace English muffins with portobello mushrooms) | 1 small apple | Beef stir-fry with vegetables and cashew nuts | Chicken breast with creamy mushroom sauce, garlic butter broccoli and cauliflower mash |
| 6 | 2 eggs, 1 cup of oatmeal, and a glass of orange juice | 8 unsalted almonds and 8 dried apricots | Salad with chicken, nuts, and balsamic vinagrette | Steak with sweet potato, broccoli, and asparagus |
| 7 | 2 eggs, 1 cup of oatmeal, and a glass of orange juice | Cucumber slices with cottage cheese and dill | Salad with chicken, nuts, and balsamic vinagrette | Steak with sweet potato, broccoli, and asparagus |
See Also
Are Almonds Good For Weight Loss?