The glycemic index (G.I.) is the primary measure for the rate of carbohydrate synthesis in the digestive system. When carbohydrates undergo synthesis, they form glucose. Glucose provides immediate energy to the body and serves as a source of fuel for the brain, muscles and other organs. Insulin production is stimulated by carbohydrates. If the carbohydrates are not used immediately as fuel, the carbohydrates will be stored as fat within the body.
The baseline glycemic index is set at 100 and is based upon how much a 50 gram portion of carbohydrate raises the blood sugar levels. Foods are then categorized by its relationship to this particular number. For instance, foods that are digested quickly have a high glycemic index and foods that are digested slowly have a lower glycemic index.
While carbohydrates are necessary for a healthy diet, excessive amounts of the bad carbohydrates, those with a high glycemic index, will promote weight gain. Because carbohydrates may or may not trigger a signal telling the brain that the individual has had enough, people tend to overeat. When the energy is not expended, weight gain occurs. Additionally, eating foods with a high glycemic index causes the individual to feel hunger more often because of the high levels of ghrelin. Therefore, it is important to consume foods with a low glycemic index to control insulin levels and weight gain.
Complex carbohydrates found in whole grains, fruit, and vegetables contain a low glycemic index. These foods will keep the individual’s insulin-glucagon ratio balanced because they synthesized more slowly in the digestive tract. They also help to regulate metabolism because there is a less dramatic surge in blood sugar levels.
Low glycemic diets are helpful for individuals suffering from diabetes or epilepsy. This concept of using the glycemic index to select foods, is popular in diets such as Sugar Buster’s, South Beach, and The Zone. Typically, any individual that follows a low glycemic diet, will decrease LDL and triglyceride levels and lower cardiovascular risks.
The Sugar Buster’s Diet
The basic premise of this diet is to eat lean and trimmed meats, fish, fruits, high-fiber vegetables, and stone ground whole grains. All meats should be baked, broiled or grilled. Any oil used should be high in mono and polyunsaturated fats, such as olive or canola oil. Three meals per day are suggested. Snacks can consist of fruits and nuts. Additionally, fruit is typically a better choice than fruit juice . All refined sugar is removed from the diet. Each food is given a glycemic index ranking and the dieter can select foods based upon the glycemic index.
A banana, for instance, will have varying glycemic index depending upon its ripeness. Rice can range from 55 to 100.
The Zone
The Zone diet recommends that the individual changes his or her current caloric intake to include a diet that contains 30 percent protein, 30 percent fat, and 40 percent carbohydrates. This change will help to improve the body’s metabolism. Additionally, it will aid in the fight against heart disease, high blood pressure, and diabetes. The Zone also aims to improve athletic performance.
With each meal, it is recommended to consume a small amount of protein. Two small protein snacks per day are allowed: one in the late afternoon and one in the late evening. Beans, whole grains, lentils, vegetables and fruits are considered acceptable carbohydrates. The acceptable carbohydrates can be twice the size of the protein portion. Pasta, bananas, breads, bagels, tortillas, carrots, fruit juices, mangoes and sugary cereals are considered unacceptable carbohydrates. These carbohydrates can be consumed in portions that are equal in size to the protein portion. Egg whites and substitutes are recommended to whole eggs. Milk and cheese selections should be low-fat or no-fat.
The South Beach Diet
The South Beach Diet is designed to prevent cardiovascular disease. In phase one of the diet, the individual will consume foods that will stabilize the blood sugar and eliminate the cravings for sugar. Lean proteins, such as fish, poultry, and lean cuts of beef are acceptable. Vegetarians can consume tofu and beans. High fiber veggies, reduced fat cheeses, eggs, low-fat dairy and healthy unsaturated fats found in foods, such as avacados, nuts and seeds, and extra-virgin olive oils are all acceptable.
In phase two, dieters will begin to notice weight loss and begin to consume foods such as whole grain bread, fruits, pastas, fruits, and veggies. Dark chocolate can even be consumed in this phase of the diet.
In phase three, the diet becomes more of a lifestyle choice. Most any type of food can be consumed. The goal during this phase is to maintain a healthy weight and teach the dieter to make smart food choices. Chocolate fondue and dutch apple pancakes are included during this phase to satisfy cravings.