Low Glycemic Diet: Its Effects, What to Eat and Avoid, and More

The low glycemic (low GI) diet is based on the concept of the glycemic index (GI). Studies have shown that the low GI diet may result in ... HealthlineHealthConditionsDiscoverPlanConnectSubscribeType2DiabetesT2DBasicsPerspectivesFood&FitnessMentalHealthLifewithT2DNewsletterCommunityLessonsNutritionEvidenceBasedABeginner’sGuidetotheLowGlycemicDietWrittenbyDaisyCoyle,APD—MedicallyreviewedbyJillianKubala,MS,RD,Nutrition—UpdatedonJune30,2020Theglycemicindex(GI)FactorsaffectingGITheglycemicload(GL)EffectondiabetesOtherbenefitsFoodstoeatFoodstoavoidSamplemenufor1weekHealthysnacksDrawbacksThebottomlineThelowglycemic(lowGI)dietisbasedontheconceptoftheglycemicindex(GI).StudieshaveshownthatthelowGIdietmayresultinweightloss,reducebloodsugarlevels,andlowertheriskofheartdiseaseandtype2diabetes.However,thewayitranksfoodshasbeencriticizedforbeingunreliableandfailingtoreflectfoods’overallhealthiness.ThisarticleprovidesadetailedreviewofthelowGIdiet,includingwhatitis,howtofollowit,anditsbenefitsanddrawbacks.ShareonPinterestWhatistheglycemicindex(GI)?Carbohydratesarefoundinbreads,cereals,fruits,vegetables,anddairyproducts.They’reanessentialpartofahealthydiet.Whenyoueatanytypeofcarb,yourdigestivesystembreaksitdownintosimplesugarsthatenterthebloodstream.Notallcarbsarethesame,asdifferenttypeshaveuniqueeffectsonbloodsugar.Theglycemicindex(GI)isameasurementsystemthatranksfoodsaccordingtotheireffectonyourbloodsugarlevels.Itwascreatedintheearly1980sbyDr.DavidJenkins,aCanadianprofessor(1).Theratesatwhichdifferentfoodsraisebloodsugarlevelsarerankedincomparisonwiththeabsorptionof50gramsofpureglucose.PureglucoseisusedasareferencefoodandhasaGIvalueof100.ThethreeGIratingsare:Low:55orfewerMedium:56–69High:70ormoreFoodswithalowGIvaluearethepreferredchoice.They’reslowlydigestedandabsorbed,causingaslowerandsmallerriseinbloodsugarlevels.Ontheotherhand,foodswithahighGIvalueshouldbelimited.They’requicklydigestedandabsorbed,resultinginarapidriseandfallofbloodsugarlevels.YoucanusethisdatabasetofindtheGIvalue(andglycemicload,describedbelow)ofcommonfoods.It’simportanttonotethatfoodsareonlyassignedaGIvalueiftheycontaincarbs.Hence,foodswithoutcarbswon’tbefoundonGIlists.Examplesofthesefoodsinclude:beefchickenfisheggsherbsspicesSUMMARYTheglycemicindex(GI)isarankingsystemthatclassifiescarb-containingfoodsbytheireffectonbloodsugarlevels.Itwascreatedintheearly1980sbyDr.DavidJenkins.FactorsthataffecttheGIofafoodAnumberoffactorscaninfluencetheGIvalueofafoodormeal,including:Thetypeofsugaritcontains.There’samisconceptionthatallsugarshaveahighGI.TheGIofsugarrangesfromaslowas23forfructosetoupto105formaltose.Therefore,theGIofafoodpartlydependsonthetypeofsugaritcontains.Thestructureofthestarch.Starchisacarbcomprisingtwomolecules—amyloseandamylopectin.Amyloseisdifficulttodigest,whereasamylopectiniseasilydigested.FoodswithahigheramylosecontentwillhavealowerGI(2).Howrefinedthecarbis.Processingmethodssuchasgrindingandrollingdisruptamyloseandamylopectinmolecules,raisingtheGI.Generallyspeaking,themoreprocessedafoodis,thehigheritsGI(2).Nutrientcomposition.Addingproteinorfattoamealcanslowdigestionandhelpreducetheglycemicresponsetoameal(3,4).Cookingmethod.PreparationandcookingtechniquescanaffecttheGItoo.Generally,thelongerafoodiscooked,thefasteritssugarswillbedigestedandabsorbed,raisingtheGI.Ripeness.Unripefruitcontainscomplexcarbsthatbreakdownintosugarsasthefruitripens.Theriperthefruit,thehigheritsGI.Forexample,anunripebananahasaGIof30,whereasanoverripebananahasaGIof48(5).SUMMARYTheGIofafoodormealisinfluencedbyanumberoffactors,includingthetypeofsugaritcontains,thestructureofthestarch,thecookingmethod,andthelevelofripeness.TheamountofcarbsisalsoimportantTherateatwhichfoodsraisebloodsugarlevelsdependsonthreefactors:thetypesofcarbstheycontain,theirnutrientcomposition,andtheamountyoueat.However,theGIisarelativemeasurethatdoesn’ttakeintoaccounttheamountoffoodeaten.It’softencriticizedforthisreason(1).Tosolvethis,theglycemicload(GL)ratingwasdeveloped.TheGLisameasureofhowacarbaffectsbloodsugarlevels,takingboththetype(GI)andquantity(gramsperserving)intoaccount.LiketheGI,theGLhasthreeclassifications:Low:10orfewerMedium:11–19High:20ormoreTheGIisstillthemostimportantfactortoconsiderwhenfollowingthelowGIdiet.However,theGlycemicIndexFoundation,anAustraliannonprofitraisingawarenessaboutthelowGIdiet,recommendsthatpeoplealsomonitortheirGLandaimtokeeptheirtotaldailyGLunder100.Otherwise,theeasiestwaytoaimforaGLunder100istochooselowGIfoodswhenpossibleandconsumetheminmoderation.SUMMARYTheglycemicload(GL)isameasureofthetypeandquantityofthecarbsyoueat.WhenfollowingthelowGIdiet,it’srecommendedthatyoukeepyourdailyGLunder100.LowGIdietanddiabetesDiabetesisacomplexdiseasethataffectsmillionsofpeopleworldwide(6).Thosewhohavediabetesareunabletoprocesssugarseffectively,whichcanmakeitdifficulttomaintainhealthybloodsugarlevels.However,goodbloodsugarcontrolhelpspreventanddelaytheonsetofcomplications,includingheartdisease,stroke,anddamagetothenervesandkidneys(7,8,9).AnumberofstudiessuggestthatlowGIdietsreducebloodsugarlevelsinpeoplewithdiabetes(10,11,12).A2019reviewof54studiesconcludedthatlowGIdietsreducedhemoglobinA1C(along-termmarkerofbloodsugarcontrol),bodyweight,andfastingbloodsugarlevelsinpeoplewithprediabetesordiabetes(12).What’smore,someresearchhaslinkedhighGIdietswithagreaterriskofdevelopingtype2diabetes.Onestudyinover205,000peoplefoundthatthosewiththehighestGIdietshaduptoa33%greaterriskofdevelopingtype2diabetesthanthosewhoconsumedthelowestGIdiets(13).Asystematicreviewof24studiesreportedthatforevery5GIpoints,theriskofdevelopingtype2diabetesincreasedby8%(14).ThelowGIdietmayalsoimprovepregnancyoutcomesinwomenwithgestationaldiabetes,aformofdiabetesthatoccursduringpregnancy.Moreover,thelowGIdiethasbeenshowntoreducetheriskofmacrosomiaby73%.Thisisaconditioninwhichnewbornshaveabirthweightover8poundsand13ounces,andit’sassociatedwithnumerousshort-andlong-termcomplicationsforthemotherandbaby(15).SUMMARYThelowGIdietappearstoreducebloodsugarlevelsinpeoplewithdiabetes.DietshigherinGIhavealsobeenassociatedwithanincreasedriskoftype2diabetes.OtherbenefitsStudieshaveshownthatthelowGIdietmayalsohaveotherhealthbenefits:Improvedcholesterollevels.OnestudyshowedthatlowGIdietsreducetotalcholesterolby9.6%andLDL(bad)cholesterolby8.6%.LDLcholesterolisalsoassociatedwithanincreasedriskofheartdiseaseandstroke(16,17,18,19).Mayhelpyouloseweight.SomeevidencesuggeststhatlowGIdietscanpromotefatloss.However,moreresearchisneededtodeterminewhetherlowGIdietsareeffectiveforlong-termweightloss(16,20,21).Mayreducetheriskofcancer.SomestudiessuggestthatpeoplewhoconsumehighGIdietsaremorelikelytodevelopcertaintypesofcancer,includingendometrial,colorectal,andbreastcancer,comparedwithpeopleonlowGIdiets(22,23,24).Mayreducetheriskofheartdisease.RecentresearchhasstronglyassociatedhighGIandGLdietswithanincreasedriskofheartdisease(24,25).SUMMARYLowGIdietshavebeenassociatedwithareductioninweightandcholesterol.Ontheotherhand,highGIdietshavebeenlinkedtoheartdiseaseandanincreasedriskofcertaincancers.FoodstoeatonthelowGIdietThere’snoneedtocountcaloriesortrackyourprotein,fat,orcarbsonthelowGIdiet.Instead,thelowGIdietinvolvesswappinghighGIfoodsforlowGIalternatives.Thereareplentyofhealthyandnutritiousfoodstochoosefrom.YoushouldbuildyourdietaroundthefollowinglowGIfoods:Bread:wholegrain,multigrain,rye,sourdoughBreakfastcereals:steelcutoats,branflakesFruit:apples,strawberries,apricots,peaches,plums,pears,kiwi,tomatoes,andmoreVegetables:carrots,broccoli,cauliflower,celery,zucchini,andmoreStarchyvegetables:sweetpotatoeswithanorangeflesh,corn,yams,wintersquashLegumes:lentils,chickpeas,bakedbeans,butterbeans,kidneybeans,andmorePastaandnoodles:pasta,sobanoodles,vermicellinoodles,ricenoodlesRice:basmati,Doongara,longgrain,brownGrains:quinoa,barley,pearlcouscous,buckwheat,freekeh,semolinaDairyanddairyreplacements:milk,cheese,yogurt,coconutmilk,soymilk,almondmilkThefollowingfoodscontainfewornocarbsandthereforedon’thaveaGIvalue.ThesefoodscanbeincludedaspartofthelowGIdiet:Fishandseafood:includingsalmon,trout,tuna,sardines,andprawnsOtheranimalproducts:includingbeef,chicken,pork,lamb,andeggsNuts:suchasalmonds,cashews,pistachios,walnuts,andmacadamianutsFatsandoils:includingoliveoil,butter,andavocadoHerbsandspices:suchasgarlic,basil,dill,salt,andpepperTosearchforfoodsnotfoundonthislist,refertothisdatabase.SUMMARYThelowGIdietinvolvesswappinghighGIfoodsforlowGIalternatives.Forabalanceddiet,consumelowGIoptionsfromeachofthefoodgroups.FoodstoavoidonthelowGIdietNothingisstrictlybannedonthelowGIdiet.However,trytoreplacethesehighGIfoodswithlowGIalternativesasmuchaspossible:Bread:whitebread,bagels,naan,Turkishbread,Frenchbaguettes,LebanesebreadBreakfastcereals:instantoats,RiceKrispies,CocoaKrispies,CornFlakes,FrootLoopsStarchyvegetables:DésiréeandRedPontiacpotatovarieties,instantmashedpotatoesPastaandnoodles:cornpastaandinstantnoodlesRice:Jasmine,Arborio(usedinrisotto),Calrose,medium-grainwhiteDairyreplacements:ricemilkandoatmilkFruit:watermelonSavorysnacks:ricecrackers,CornThins,ricecakes,pretzels,cornchipsCakesandothersweets:scones,doughnuts,cupcakes,cookies,waffles,cakesOther:jellybeans,licorice,Gatorade,LucozadeSUMMARYTofollowthelowGIdiet,limityourintakeofthehighGIfoodslistedaboveandreplacethemwithlowGIalternatives.AsamplelowGImenufor1weekThissamplemenushowswhat1weekonthelowGIdietmightlooklike.ItevenincludesafewrecipesfromtheGlycemicIndexFoundation.FeelfreetoadjustthisoraddlowGIsnacksbasedonyourownneedsandpreferences.MondayBreakfast:oatmealmadewithrolledoats,milk,pumpkinseeds,andchopped,fresh,lowGIfruitLunch:chickensandwichonwholegrainbread,servedwithasaladDinner:beefstir-frywithvegetables,servedwithlonggrainriceTuesdayBreakfast:wholegraintoastwithavocado,tomato,andsmokedsalmonLunch:minestronesoupwithasliceofwholegrainbreadDinner:grilledfishservedwithsteamedbroccoliandgreenbeansWednesdayBreakfast:omeletwithmushrooms,spinach,tomato,andcheeseLunch:salmon,ricotta,andquinoacupswithasaladDinner:homemadepizzasmadewithwholewheatbreadThursdayBreakfast:smoothiewithberries,milk,Greekyogurt,andcinnamonLunch:chickenpastasaladmadewithwholewheatpastaDinner:homemadeburgerswithbeefpattiesandvegetablesonwholewheatrollsFridayBreakfast:fruityquinoaporridgewithappleandcinnamonLunch:toastedtunasaladsandwichonwholewheatbreadDinner:chickenandchickpeacurrywithbasmatiriceSaturdayBreakfast:eggswithsmokedsalmonandtomatoesonwholegraintoastLunch:wholegrainwrapwitheggandlettuceDinner:grilledlambchopswithgreensandmashedpumpkinSundayBreakfast:buckwheatpancakeswithberriesLunch:brownriceandtunasaladDinner:beefmeatballsservedwithvegetablesandbrownriceSUMMARYThesamplemealplanaboveshowswhat1weekonthelowGIdietmightlooklike.However,youcanadjusttheplantosuityourtasteanddietarypreferences.HealthylowGIsnacksIfyoufindyourselfhungrybetweenmeals,hereareafewhealthylowGIsnackideas:ahandfulofunsaltednutsapieceoffruitwithnutbuttercarrotstickswithhummusacupofberriesorgrapesservedwithafewcubesofcheeseGreekyogurtwithslicedalmondsapplesliceswithalmondbutterorpeanutbutterahard-boiledegglowGIleftoversfromthenightbeforeSUMMARYEatingsnacksbetweenmealsisallowedonthelowGIdiet.Somehealthysnackideasarelistedabove.DrawbacksofthelowGIdietAlthoughthelowGIdiethasseveralbenefits,italsohasanumberofdrawbacks.First,theGIdoesn’tprovideacompletenutritionalpicture.It’simportanttoalsoconsiderthefat,protein,sugar,andfibercontentsofafood,regardlessofitsGI.Forexample,theGIoffrozenfrenchfriesis75.Somevarietiesofbakedpotato,ahealthieralternative,haveaGIof93ormore.Infact,therearemanyunhealthylowGIfoods,suchasaTwixbar(GI44)andicecream(GI27–55forlowfatversions).AnotherdrawbackisthattheGImeasurestheeffectofasinglefoodonbloodsugarlevels.However,mostfoodsareconsumedaspartofalargermixedmeal,makingtheGIdifficulttopredictinthesecircumstances(26).Lastly,asmentionedearlier,theGIdoesn’ttakeintoaccountthenumberofcarbsyoueat.However,thisisanimportantfactorindeterminingtheireffectonyourbloodsugarlevels.Forexample,watermelonhasahighGIof72–80andthereforewouldn’tbeconsideredthebestoptionwhenfollowingalowGIdiet.However,watermelonalsohasalowcarbcontent,containingunder8gramsofcarbsper100grams.Infact,atypicalservingofwatermelonhasalowGLof4–5andaminimaleffectonbloodsugarlevels(27).ThishighlightsthatusingGIinisolationmaynotalwaysbethebestpredictorofbloodsugarlevels.It’simportanttoalsoconsiderthecarbcontentandGLofafood.SUMMARYThelowGIdiethasitsdrawbacks.TheGIcanbedifficulttocalculate,itdoesn’talwaysreflectthehealthinessofafood,anditdoesn’ttakeintoaccountthenumberofcarbsconsumed.ThebottomlineThelowglycemic(lowGI)dietinvolvesswappinghighGIfoodsforlowGIalternatives.Ithasanumberofpotentialhealthbenefits,includingreducingbloodsugarlevels,aidingweightloss,andloweringyourriskofheartdiseaseandtype2diabetes.However,thedietalsohasmultipledrawbacks.Attheendoftheday,it’simportanttoconsumeahealthy,balanceddietbasedonavarietyofwholeandunprocessedfoods,regardlessoftheirGI.ReadthisarticleinSpanish.LastmedicallyreviewedonJune30,2020EvidenceBasedThisarticleisbasedonscientificevidence,writtenbyexpertsandfactcheckedbyexperts.Ourteamoflicensednutritionistsanddietitiansstrivetobeobjective,unbiased,honestandtopresentbothsidesoftheargument.Thisarticlecontainsscientificreferences.Thenumbersintheparentheses(1,2,3)areclickablelinkstopeer-reviewedscientificpapers.WrittenbyDaisyCoyle,APD—MedicallyreviewedbyJillianKubala,MS,RD,Nutrition—UpdatedonJune30,2020ReadthisnextGlycemicIndex:WhatItIsandHowtoUseItWrittenbyRachaelLink,MS,RDTheglycemicindex(GI)isavalueusedtomeasurehowmuchaspecificfoodincreasesyourbloodsugarlevels.Thisarticlereviewsallyouneedto…READMOREWhatIstheGlycemicIndexofSweetPotatoes?WrittenbyRachaelLink,MS,RDThewayinwhichyoupreparesweetpotatoesgreatlyaffectshowthey’redigestedandabsorbedbyyourbody.Thisarticlehelpsdeterminetheglycemic…READMORE10Low-GlycemicFruitsforDiabetesMedicallyreviewedbyNatalieButler,R.D.,L.D.Mostfruitshavealowtomoderateglycemicindex(GI),makingthemagoodchoiceforpeoplewithdiabetes.Herearetenofthebest—andtastiest.READMORECarbohydrates:Wholevs.Refined—Here’stheDifferenceWrittenbyKrisGunnars,BScNotallcarbsarecreatedequal.Carbsfromwhole,fiber-richfoodsaregenerallyhealthy,whileaddedsugarsandrefinedcarbsareextremely…READMOREDextroseMedicallyreviewedbyMayaFeller,MS,RD,CDNDextroseisasugarthatyourbodyproducesnaturally.Learnhowitincreasesliquidintake,helpsadministercertainmedicationsintravenously,and…READMOREHoneyvs.Sugar:WhichSweetenerShouldIUse?MedicallyreviewedbyKathyW.Warwick,R.D.,CDEWhenitcomestohoneyvs.sugar,whichisthehealthierchoice?Here’swhatyouneedtoknow.READMOREEverythingYouNeedtoKnowAboutAcanthosisNigricansMedicallyreviewedbyCynthiaCobb,DNP,APRN,WHNP-BC,FAANPAcanthosisnigricansisafairlycommonskinpigmentationdisorder,usuallynotablefordarkpatchesofskinwithathick,velvetytexture.READMOREThe9BestMealDeliveryServicesforPeoplewithDiabetesWrittenbyRachaelLink,MS,RDandJillianKubala,MS,RDIt'snotalwayseasytofindmealdeliveryservicesforpeoplewithdiabetes,butseveraltop-notchoptionsexist.Hereare9ofthebestmeal…READMORE7GreatGlucoseMonitorsandMetersMedicallyreviewedbyDebraSullivan,Ph.D.,MSN,R.N.,CNE,COIDependingonwhat’sthebestglucosemonitorforyourneeds,these7monitorsofferbenefitsanddrawbacks.READMOREType2DiabetesandSkinHealthMedicallyrevie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