What is a gi diet?

It's healthy diet while easy to learn

Low gi diet or low glycemic index diet has been proved to benefit diabetes, obesity and cardiovascular disease. It's a healthy diet, easy to grasp as long as you learn what are low gi foods and apply them into your meal plan.

What's Gi or glycemic index?

Gi diet or glycemic index diet is to describe the effects of carbohydrate on our blood sugar. Some carbohydrate foods cause blood glucose to rise fast after being digested while some cause little variation. Glycemic index is the measure of this speed of response. The rate number is from 0 to 100. Glucose is set to 100.

High Gi foods are digested fast and cause glucose to rise fast. So after eating high gi food you'll feel hungry soon and want to eat more. High gi foods include refined grains, refined sugar, baked potato, mashed potato,etc. The rate is bigger than 70.

Low Gi foods rate is less than 55, including most vegetables, some fruits, coarse grain, etc. There is no or very little sugar in meat/fish, nuts or avocado. So you can take their Gi as Zero.

Medium Gi foods are between 56-69.

People who are engaged in many sport activities can take some high Gi foods. But those who are with heart disease, diabetes, hypertension, overweight should avoid. They should eat low gi food combining some medium gi food.

Normally low gi foods are good to most people.

Researches show that saturated fatty acid and trans fatty acid cause risk of coronary heart disease. LDL and triglyceride are two factors of causing coronary heart disease. Low saturated fat and high carbohydrate diet, or low saturated fat and high monounsaturated fatty acids can reduce LDL.

But high gi carbohydrate diet will reduce HDL(good cholesterol) which prevents cholesterol sediment on the blood vessels. Gi researchers claim that Low gi food and high monounsaturated fat diet will increase HDL. (Whether or not high monounsaturated fat diet (low saturated fat) increases HDL is in a debate).

So low gi (and low saturated fat) diet is the best choice for diabetes, heart disease, hypertension and obese people.

The reason I recommend low gi diet is that Asian diet is based on cereal such as rice. In the past we don't have so many refined white rice and white flour. Ancient Chinese doctors stressed various cereals including beans, sweet potatoes, coarse grains, etc. But look at today people seldom eat those coarse food and beans. Glycemic index gives us a measure to choose carbohydrate foods. You can track your food gi in this website: http://www.glycemicindex.com/



Go to Glycemic index diet plan

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