Low GI diet
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Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
This diet is based on the glycemic index (GI). You eat products with a low (or no) GI value and avoid products with a high GI value. The aim is to avoid spikes in your blood sugar levels. There are several diets that use the glycemic index. Think of the Montignac diet, the GI diet, the low-carb diet or the 4-hour body plan. These diets are all very similar.
On the homepage you can compare these diets with other diets.
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All products containing carbohydrates get a GI value. The values lie between 0 and 100 and give an indication on how much they make the blood sugar level rise. Originally intended for diabetics, the index is now also used for several diets.
The GI value of a product is influenced by the type of carbohydrate in the product, the composition of the product (fat and protein) and/or the way the meal is prepared. Ripeness of a piece of fruit, for example, can also be a factor.
The GI value of a product does not necessarily indicate whether a product is healthy or not. A relatively unhealthy product, such as an ice cream, can have a low GI value, while a boiled potato has a high GI value. In addition, the value does not say about how much of the product you consume. Eating a lot of a product with a low GI value can still cause a spike in your blood sugar level.
Here, you can find out what the GI value of a product is.
The GI value tells you something about the product, but it is not related to how much of it you eat. This is included in the glycemic load. You multiply the number of carbohydrates in the product (based on how much you eat) by the GI value of the product and divide that by 100:
Carbohydrates x GI value /100.
If the result is 10 or lower, the dish has a low glycemic load. If it is 20 or higher, it has a high load.
A good example is watermelon. Watermelon has a high GI value and is therefore on the list of products you are not allowed to eat in the low GI diet. However, a normal portion of watermelon has a low glycemic load, because there are few carbohydrates in a normal portion. Eating a portion of watermelon will therefore have less effect on your blood sugar level than a product with a lot of carbohydrates.
On the site where you can look up the GI value, you can also calculate the burden. Follow this link to get there.
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Because the Low GI diet does not use the glycemic load, it is difficult to determine, with only GI values, whether your blood sugar level is going to peak from consuming a product. In addition, the GI value says nothing about how healthy a product is.
Consult your doctor or dietician before starting this (or any) diet, especially if you have diabetes.
Several books have been written about this diet. Below a short list of some examples.
This diet is very similar to the Montignac diet, the GI diet and the Slow Carb diet. Read more about other low-carb diets here.
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As you see fit
This diet only takes the GI value of a product into account. It says nothing about the amount you can eat, the method of preparation of the product and whether the product is healthy. Products with a low GI generally have a high content of fiber, which makes you feel full faster. It is important to continue making healthy choices.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.