Member Login | Sign-up

The GI Diet

Description:

Dieters have been counting calories, fat, and carbohydrate grams for decades. Now there is something new for them to count: the “Glycemic Index” values of their foods.

 

“GI” stands for Glycemic Index, which is a measure of how quickly carbohydrates reach the human bloodstream after you eat them. The Glycemic Index compares foods weight for weight, gram for gram, on a scale of 0 to 100. For example, fish, chicken, and other pure proteins have a value of zero because they do not cause your blood glucose levels to rise. 

 

Using common sense, you may guess that sugary foods like ice cream would have higher GIs than whole grains such as rice. However, this proved false when researchers set up the first Glycemic Index in the early 1980s. GI scientists actually had people eat every food and then they performed blood tests to measure changes in the participants’ glucose levels. Surprisingly, jasmine rice had a GI value of 100, meaning it caused a rapid spike in blood sugars, while regular ice cream was around 38. A Mars candy bar had a GI value of 62, close to a McDonald’s vegetable burger at 59.

 

See: Brand-Miller, Jennie (MD), Kaye Foster-Powell and Joanna McMillan-Price. The Low GI Diet Revolution (New York: Marlowe and Company) 2004.

 

 

Created: 1980

Categories: Fad

Website:

Meetings: No

Books: No

Sample Menu:

The authors, who have written more than a dozen books on the topic, provide an extensive list of foods with comments and GI values, which looks something like this:

 

Food                            GI Value                     Comment

 

Apple, fresh                  38                                Great any time

Apple juice                   40                                Enjoy in moderation only

Bagel                            72                                Take it easy

Bread, Wonder            80                                Choose a lower GI variety

Liverwurst                      0                                High in saturated fats

Eggplant                         0                                Everyday food

 

The authors provide 12 weeks of daily menus designed to help you lose weight slowly – between 5-10 percent of your body weight over a three-month period. Each week, you receive a dieting goal such as eliminating night eating, as well as an exercise goal. You need to keep a food journal.

 

The basic rules of low GI eating are:

 

  • Eat seven or more servings of fruits and vegetables a day;
  • Eat more legumes, nuts, and fish;
  • Eat low-fat dairy products and lean meats, poultry, and eggs; and
  • Choose low-GI breads and cereals.

 

The GI Diet breaks down to about 45%-65% carbohydrates, 25%-35% fat, and 15%-35% protein. The authors include advice on ordering in restaurants.

 

SAMPLE DAILY MENU FROM WEEK ONE

 

BREAKFAST – Whole-grain toast and low-fat cheese

 

SNACK – One banana

 

LUNCH – Tuna, celery, onion, tomato, and olives tossed in balsamic vinegar, lettuce, and whole grain crackers

 

SNACK – Low-fat yogurt

 

DINNER – Vegetable omelet with tossed salad, baked apple, and low-fat custard

 

 

SAMPLE DAILY MENU FROM WEEK TWELVE

 

BREAKFAST – Spinach and mushroom omelet with a slice of toasted soy and linseed bread

 

SNACK – Glass of carrot and orange juice

 

LUNCH – Grilled sardines (canned or fresh) on sourdough toast and tomato with avocado salsa

 

SNACK – One apple

 

DINNER – Pork and vegetable stir-fry in oyster sauce with Hokkien noodles

 

 

Ratings:

Overall Rating:

Safety Rating:

User Ratings:   Be the first to rate this diet



Email this | Digg It | Add to del.icio.us | Rate this Diet