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A low GI diet is based on the idea of eating foods with a low glycemic index level. This idea has led to the creation of many of the popular diets of today, including South Beach, the Zone, Sugar Busters and Ending the Food Fight.
Glycemic Index
Almost all of the carbohydrates that we consume are digested into glucose. This causes a change in the the glucose levels of the blood, which is called the glycemic response. The glycemic index ranks foods according to their effect on a person's blood sugar levels.
Weight Control
Eating a low GI diet contributes to weight control because low GI foods tend to make a person feel fuller longer, according to nutrition scientist Dr. Joanna McMillan-Price, co-author of the book "The Low GI Diet." High GI foods trigger a rapid rise in blood sugar levels that quickly falls off, leaving the person feeling hungry only a few hours after eating.
Heart Disease
According to a 2007 study published in the Journal of the American Medical Association, low GI diets result in increased levels of HDL cholesterol. HDL cholesterol, commonly known as "the good cholesterol," helps the body get rid of the more harmful LDL cholesterol. Low levels of HDL cholesterol increase the risk of heart disease. McMillan-Price also says high spikes in blood sugar are damaging to blood vessels and arteries, and that consuming low GI foods decreases the risk of heart disease.
Diabetes
The low GI diet was originally developed to help diabetics manage their blood sugar levels. According to an August, 2003 study published in the journal Diabetes Care, a low GI diet has small, but beneficial, effects on glycemic control in people with diabetes. The articles also states, however, that not all studies have reached the same conclusion and more research is needed before any concrete statements can be made.
Controversy
Debate still exists about the value of a low GI diet for weight loss. There are many factors that can change the GI ranking of a food, including ripeness and how much the food is cooked. Also, some unhealthy foods, such as a Snickers bar, have low GI scores. Many experts agree that a low GI diet can be beneficial, but it is important to eat healthy food. For instance, white and wheat bread have the same GI score, even though wheat bread is healthier. Regular exercise is important as well.
Source:
"The Low GI Diet;" Professor Jennie Brand-Miller, Kaye Foster-Powell, Dr Joanna McMillan Price; 2004
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