The Online GI Diet
The GI Diet
The GI Diet is based on the GI or Glycemic Index of foods and the effect this has on blood sugar levels. Low GI carbohydrate foods have little effect on blood glucose sugar levels, whilst high GI foods have the opposite effect.
Think of when you have a big meal at lunch time and how your energy levels are non existant a couple of hours later when you feel sleepy - this is because you have eaten high GI foods like potatoes. The GI diet plans work in tune with your body so that your blood sugar levels aren't overloaded all at once.
Diabetics need this type of diet to slowly trickle insulin into your body rather than pumping it from high GI foods. If you are over weight or don't exercise much a low GI diet will help you lose weight, reduce the risk of heart disease, help you feel fuller and less hungry between meals and keep your energy levels constant.
Does The GI Diet Work ?
Low GI foods are a form of food combining so it works in tune with your body. If you choose foods with a low GI, the body can process them correctly. Low GI foods are broken down more slowly so leave you feeling fuller for longer. Whereas high GI foods break down quickly so you are looking for your next meal faster (which leads to snacking on the wrong foods)
Rick Gallop has written many best sellers on the subject and has become an official source on GI - he makes it easy to follow and keep the weight off and has guides for eating out in restaurants.
Dieting is a lifestyle change for long term weight loss. If you want to take up the GI diet see the GI diet recipes on this site.
Glycemic Index in the GI Diet
| Cereals | Snacks | Pasta | Beans | ||||
| All Bran | 51 | chocolate bar | 49 | cheese tortellini | 50 | baked | 44 |
| Bran Buds + psyll | 45 | corn chips | 72 | fettucini | 32 | black beans, boiled | 30 |
| Bran Flakes | 74 | croissant | 67 | linguini | 50 | butter, boiled | 33 |
| Cheerios | 74 | doughnut | 76 | macaroni | 46 | cannellini beans | 31 |
| Corn Chex | 83 | graham crakers | 74 | spagh, 5 min boiled | 33 | garbanzo, boiled | 34 |
| Cornflakes | 83 | jelly beans | 80 | spagh, 15 min boiled | 44 | kidney, boiled | 29 |
| Cream of Wheat | 66 | Life Savers | 70 | spagh, prot enrich | 28 | kidney, canned | 52 |
| Frosted Flakes | 55 | oatmeal cookie | 57 | vermicelli | 35 | lentils, green, brown | 30 |
| Grapenuts | 67 | pizza, cheese & tom | 60 | Soups/Vegetables | lima, boiled | 32 | |
| Life | 66 | Pizza Hut, supreme | 33 | beets, canned | 64 | navy beans | 38 |
| muesli, natural | 54 | popcorn, light micro | 55 | black bean soup | 64 | pinto, boiled | 39 |
| Nutri-grain | 66 | potato chips | 56 | carrots, fresh, boil | 49 | red lentils, boiled | 27 |
| oatmeal, old fach | 48 | pound cake | 54 | corn, sweet | 56 | soy, boiled | 16 |
| Puffed Wheat | 67 | Power bars | 58 | green pea, soup | 66 | Breads | |
| Raisin Bran | 73 | pretzels | 83 | green pea, frozen | 47 | bagel, plain | 72 |
| Rice Chex | 89 | saltine crakers | 74 | lima beans, frozen | 32 | baquette, Frnch | 95 |
| Shredded Wheat | 67 | shortbread cookies | 64 | parsnips | 97 | croissant | 67 |
| Special K | 54 | Snikers bar | 41 | peas, fresh, boil | 48 | dark rey | 76 |
| Total | 76 | strawberry jam | 51 | split pea soup w/ham | 66 | hamburger bun | 61 |
| Fruit | vanilla wafers | 77 | tomato soup | 38 | muffins | ||
| apple | 38 | Wheat Thins | 67 | Drinks | apple, cin | 44 | |
| apricots | 57 | Crackers | apple juice | 40 | blueberry | 59 | |
| banana | 56 | graham | 74 | colas | 65 | oat & raisin | 54 |
| cantalope | 65 | rice cakes | 80 | Gatorade | 78 | pita | 57 |
| cherries | 22 | rye | 68 | grapefruit juice | 48 | pizza, cheese | 60 |
| dates | 103 | soda | 72 | orange juice | 46 | pumpernickel | 49 |
| grapefruit | 25 | Wheat Thins | 67 | pineapple juice | 46 | sourdough | 54 |
| grapes | 46 | Cereal Grains | Milk Products | rye | 64 | ||
| kiwi | 52 | barley | 25 | chocolate milk | 35 | white | 70 |
| mango | 55 | basmati white rice | 58 | custard | 43 | wheat | 68 |
| orange | 43 | bulgar | 48 | ice cream, van | 60 | Root Crops | |
| papaya | 58 | couscous | 65 | ice milk, van | 50 | french fries | 75 |
| peach | 42 | cornmeal | 68 | skim milk | 32 | pot, new, boiled | 59 |
| pear | 58 | millet | 71 | soy milk | 31 | pot, red, baked | 93 |
| pineapple | 66 | Sugars | tofu frozen dessert | 115 | pot, sweet | 52 | |
| plums | 39 | fructose | 22 | whole milk | 30 | pot, white, boiled | 63 |
| prunes | 15 | honey | 62 | yogurt, fruit | 36 | pot, white, mash | 70 |
| raisins | 64 | maltose | 105 | yogurt, plain | 14 | yam | 54 |
| watermelon | 72 | table sugar | 64 | ||||
The GI Diet may be for you. Follow the GI diet for dieting success.
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