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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 weight loss, reduce blood sugar levels and lower the risks of heart disease and type 2 diabetes. However, the way it ranks foods has been criticized for being unreliable and failing to reflect their overall healthiness. This article provides a detailed review of the low-GI diet, including what it is, how to follow it and its benefits and drawbacks.  Share on PinterestCarbohydrates are found in breads, cereals, fruits, vegetables and dairy products, and they are an essential part of a healthy diet. When you eat any type of carbohydrate, your digestive system breaks it down into simple sugars that enter the bloodstream. Not all carbohydrates are the same, as different types have unique effects on blood sugar. The glycemic index (GI) is a measure 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 (1Trusted SourceTrusted Source). The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose, which is used as a reference food and has a GI value of 100. The following are the three GI ratings:
Foods with a low-GI value are the preferred choice, as they are 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 since they are quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels. It is important to note that foods are only assigned a GI value if they contain carbohydrates. Hence, foods containing no carbs, such as beef, chicken, fish, eggs, herbs and spices, won’t be found on GI lists. Summary: The glycemic index (GI) is a ranking system that classifies carb-containing foods by their effect on blood sugar levels. It was created in the early 1980s by Dr. David Jenkins. A number of factors can influence the GI value of a food or meal, including:
Summary: The GI of a food or meal is influenced by a number of factors, including the type of sugar, structure of the starch, level of ripeness and cooking method. The rate at which foods raise blood sugar levels depends on three factors: the type of carb they contain, their nutrient composition and the amount you eat. However, the GI is a relative measure that doesn’t take into account the amount of food eaten. It’s often criticized for this reason (1Trusted SourceTrusted Source). To solve this, the glycemic load (GL) rating was developed. The GL is a measure of how a carbohydrate affects blood sugar levels, taking both the type (GI) and quantity (grams per serving) into account. Like the GI, the GL has three classifications:
The GI is still the most important factor to consider when following the low-GI diet. However, the Glycemic Index Foundation, an Australian organization raising awareness about the low-GI diet, recommends that people also monitor their GL. It recommends that people aim to keep their total daily GL under 100. You can use this database to find the GI and GL of common foods. Otherwise, the easiest way to aim for a GL under 100 is to choose low-GI foods when possible and consume them in moderation. Summary: The glycemic load (GL) is a measure of the type and quantity of carbs you eat. When following the low-GI diet, it is recommended to keep your daily GL under 100. AdChoices ADVERTISING Diabetes is a complex disease that affects millions of people worldwide (6Trusted SourceTrusted Source). Those who have diabetes are unable to process sugars effectively, which can make it difficult to maintain healthy blood sugar levels. However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke and damage to the nerves and kidneys (7,8Trusted SourceTrusted Source). A number of studies suggest that low-GI diets are effective at reducing blood sugar levels in people with diabetes (9Trusted SourceTrusted Source,10Trusted SourceTrusted Source,11Trusted SourceTrusted Source,12Trusted SourceTrusted Source). One study in nearly 3,000 people with diabetes looked at the effects of low- and high-GI diets on participants’ levels of glycated hemoglobin (HbA1c). Levels of this molecule are an average measure of blood sugar levels over a three-month period (13Trusted SourceTrusted Source). The study revealed that HbA1c levels were 6–11% lower in those consuming the lowest-GI diets (GI 58–79), compared to those consuming the highest-GI diets (GI 86–112). In other words, the lower-GI diets were associated with lower blood sugar levels over the long term. What’s more, a number of studies have reported that higher-GI diets may increase the risk of type 2 diabetes by 8–40% (14Trusted SourceTrusted Source,15Trusted SourceTrusted Source,16Trusted SourceTrusted Source). A systematic review of 24 studies reported that for every five GI points, the risk of developing type 2 diabetes increased by 8% (17Trusted SourceTrusted Source). The low-GI diet may also improve pregnancy outcomes in women with gestational diabetes mellitus (GDM), a form of diabetes that occurs during pregnancy. A low-GI diet has been shown to reduce the risk of macrosomia by 73%. This is a condition in which newborns have a birth weight over 8 pounds and 13 ounces, and it’s associated with numerous short- and long-term complications for the mother and baby (18Trusted SourceTrusted Source). Summary: The low-GI diet appears to be effective at reducing blood sugar levels in people with diabetes. Diets higher in GI have also been associated with an increased risk of type 2 diabetes. Studies have shown that the low-GI diet may also have other health benefits:
Summary: Low-GI diets have been associated with a reduction in weight and cholesterol. On the other hand, high-GI diets have been linked to heart disease and colorectal, breast and endometrial cancers. There’s no need to count calories or track your protein, fat or carbs on the low-GI diet. Instead, a low-GI diet involves swapping high-GI foods for low-GI alternatives. There are plenty of healthy and nutritious foods to choose from. You should base your diet on the following low-GI foods:
The following foods contain few or no carbohydrates and therefore do not have a GI value. These foods can be included as part of a low-GI diet:
To search for foods not found on this list, use this GI search tool. Summary: The low-GI diet involves swapping high-GI foods for low-GI alternatives. For a balanced diet, consume low-GI options from each of the food groups. Nothing is strictly banned on the low-GI diet. However, try to replace these high-GI foods with low-GI alternatives as much as possible.
Summary: To follow a low-GI diet, limit your intake of the high-GI foods listed above and replace them with low-GI alternatives. This sample menu shows what a week on a low-GI diet might look like. Feel free to adjust this based on your own needs and preferences. Monday
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Summary: The sample meal plan above shows what a week on the low-GI diet might look like. However, you can adjust the plan to suit your taste and dietary preferences. If you find yourself hungry between meals, here are a few healthy low-GI snack ideas:
Summary: Eating snacks between meals is allowed on the low-GI diet. Some healthy snack ideas are listed above. Although the low-GI diet has several benefits, it also has a number of drawbacks. Firstly, the glycemic index (GI) does not provide a complete nutritional picture. It’s important to also consider the fat, protein, sugar and fiber contents of a food, regardless of its GI. For example, the GI of French fries is 75, whereas a baked potato, the healthier substitute, has a higher GI of 85 (3Trusted SourceTrusted Source). In fact, there are many unhealthy low-GI foods, such as ice cream (GI 36–62), chocolate (GI 49) and custard (GI 29–43). Another drawback is that the GI measures the effect of a single food on blood sugar levels. However, most foods are consumed as part of a larger mixed meal, making the GI difficult to predict in these circumstances (28Trusted SourceTrusted Source). Lastly, as mentioned earlier, the GI does not take into account the number of carbs you eat. However, this is an important factor in determining their impact on your blood sugar levels. For example, watermelon has a high GI of 80 and therefore would not be considered the best option when following a low-GI diet. However, watermelon also has a low carbohydrate content, containing only 6 grams of carbs per 100 grams. In fact, a typical serving of watermelon has a low glycemic load (GL) of 5 and a minimal effect on blood sugar levels. This highlights that using GI in isolation may not always be the best predictor of blood sugar levels. It’s important to also consider the carb content and GL of a food. Summary: The low-GI diet has a number of drawbacks. The GI can be difficult to calculate, it does not always reflect the healthiness of a food and it doesn’t take into account the number of carbs consumed. The low-glycemic (low-GI) diet involves swapping high-GI foods for low-GI alternatives. It has a number of potential health benefits, including reducing blood sugar levels, aiding weight loss and lowering your risks of heart disease and type 2 diabetes. However, the diet also has several drawbacks. At the end of the day, it is important to consume a healthy, balanced diet based on a variety of whole and unprocessed foods, regardless of their GI. |
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