It is not a low-carb or portion control diet so you are not likely to lose weight on the GI Diet.
Different carbohydrates fall on the GI index of zero to 100. People who are diabetic, pre-diabetic or have a history of diabetes in the family are encouraged to understand the GI index so they can make better food choices.
- Low GI carbs fall in the range of 55 and below
- e.g. raw carrots, peanuts, raw apple, grapefruit, peas, skim milk, kidney beans and lentils
- Moderate GI carbs are between 56 to 69
- e.g. sweet corn, bananas, raw pineapple, raisins and certain types of ice cream
- High Gi carbs are 70 to 100
- e.g. white rice, brown rice, plain white bread, white skinless baked potato, boiled red potatoes with skin and watermelon
- Meat, fish, and poultry, fats and oils do not have GI numbers because they do not contain carbohydrate.
Carbohydrate is a form of sugar. It comes in simple and complex forms such as table sugar, milk or fruit (simple) or starchy and fibrous vegetables (complex). The simple sugar called glucose is the main source of energy for our brain, muscles and other tissues.
With the exception of fiber, carbohydrate is broken down by digestive enzymes and converted to sugar. Glucose enters the bloodstream and then is delivered to individual cells to provide energy. Excess sugar is stored as glycogen in the liver and muscles. It can be converted back to glucose when there is insufficient glucose in the blood.
Proponents say that low GI foods are beneficial because they metabolize slower and that ‘slow carbs’ are beneficial for people with diabetes because they raise blood sugar in a more regulated way. Because they take longer to breakdown they stay in your stomach longer which keeps you feeling fuller, delays onset of hunger and reduces the risk of insulin resistance.
Insulin resistance does not develop from eating high GI carbs but from being overweight. Weight loss from any type of diet improves blood sugar control.
There are several databases that supply lists of foods and their GI.