Glycemic index of foods – the lower the better21.06.2022
Diet with a low glycemic index
What are the benefits of low glycemic index diets? Because low-glycemic foods release energy more slowly, eating them helps regulate blood sugar levels. For the same reason, the feeling of satiety lasts longer. In contrast, diets that contain foods with a higher glycemic index are more likely to cause a sharp increase in blood sugar levels, and this, firstly, leads to a drop in energy, and secondly, the feeling of hunger returns soon after eating. Foods in low glycemic index diets are selected to be rich in carbohydrates, fiber, and healthy fats containing omega-3 fatty acids.
An example of a low glycemic index diet is the South Beach Diet, developed by American cardiologists and nutritionists in the 1980s.
Based on his research on insulin resistance and the effects of dietary intake, Dr. Arthur Agatston came up with this low glycemic index diet to help a patient in his cardiology department achieve weight loss through a balanced diet.
The diet consists of three phases, each of which involves consuming low-glycemic foods containing protein, healthy fats, and high amounts of fiber. The first step of the South Beach Diet is to limit your intake of carbohydrates, which quickly raise blood sugar levels. This means that within two weeks you need to completely abandon fruits, bread, rice, potatoes, pasta, sugar, alcohol and pastries.
At the second stage, some of the excluded products can be returned – whole grains and fruits. The third phase, which begins when the desired weight is reached, is essentially the maintenance phase of the low glycemic diet. At this stage, you need to be guided by the principles laid down earlier, but you can include all types of food in the diet, avoiding “empty” carbohydrates (for example, cakes, hamburgers, french fries, chips, crackers, etc.), preferring “healthy” fats. At the same time, do not overeat and do not eat late at night.