Overview

A gl m nd x d t n eating plan based n h w f d affect your blood sugar l v l. Th glycemic nd x is a t m of gn ng a number t carbohydrate-containing f d rd ng t h w much h f d n r bl d sugar. Th glycemic nd x t lf is n t a diet plan but one f v r u t l u h l r counting r carbohydrate unt ng f r gu d ng f d h . The t rm glycemic nd x diet u u ll r f r t a f diet l n th t uses th nd x th r m r or nl gu d f r meal planning. Unl k m other l n , a gl m nd x diet doesn't n r l f rt n sizes r th optimal numb r of calories, rb h dr t , r f t f r w ght l r weight m nt n n . M n ul r mm r l diets, d t books nd d t w b t r b d n th gl m nd x, including the Z n Diet, Sugar Busters and th Sl w-C rb Diet. The glycemic index is a m ur f a carb's ff t n bl d sugar. S - ll d g d rb fr m br n r l to m n fru t and veggies r l w r n th glycemic index, nd r ntr l t th dietary approach to lose weight, and improve bl d- ug r ntr l and h rt health. G d rb r d g t d slowly, u feel full r l ng r, nd ur blood ug r nd m t b l m d n't g ut f wh k. B contrast, b d rb , u h as white bread nd instant mashed potatoes, r u kl d g t d nd r l d nt th bl d tr m, spiking bl d ug r nd making you hungr n r. The glycemic index measures how u kl ur blood ug r r after t ng a f d. F d r r nk d fr m 0 t 100 b d on h w th ff t ur blood ug r. F d th t are d g t d quickly and spike blood ug r l v l h v th highest GI . In ntr t, f d th t take a wh l t d g t nd l wl r l insulin into your bl d tr m h v lower GI . A l w GI l th n 55, nd a h gh GI is 70 r h gh r. Th GI f a f d l rg l dependent on th t of carbohydrate it nt n th h gh r th f b r nt nt, th m r l wl th f d digests. Lower-GI f d u u ll have m r r t n, f b r, nd sometimes fat. E t ng l w r-GI foods can d f n t l b b n f l for m n l rt ul rl b u m n f th f d th t are l w r gl m index also t nd t be higher n r t n nd/ r fiber, w ll h gh r n nutr nt . For example, n egg n f d th t h a low glycemic nd x nd r v d 6 gr m f t t ng high-quality protein, w ll h l n nd th carotenoids lut n nd zeaxanthin, Amy G r n, MS, RDN, wn r f Am Gorin Nutr t n. It' l nt l t remember th t GI doesn't n r l d t rm n a f d' overall h lthfuln . For x m l , white t t and watermelon r h gh-GI foods, but w kn w th h v nutr t n l value n a balanced diet. Th key to f ll w ng a l w-GI diet to h m nl l w-GI f d but n u l fill in the g with nutr nt-r h, whole f d th t r t a b l n d m l l n. The t w t do th ? M k an ntm nt w th ur d t r, nutr t n t, or dietitian.

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