What is a Low GI Diet?
A low glycemic index (GI) diet is an eating plan that focuses on consuming foods with a lower glycemic index.
Foods with lower GIs include complex carbohydrates such as whole grains, legumes, and certain fruits and vegetables. These foods digest more slowly and help to keep your blood sugar levels even throughout the day.
A low GI diet has been shown to provide numerous health benefits including weight loss, improved cholesterol levels, better management of diabetes symptoms, increased energy levels, reduced cravings for unhealthy foods, and improved heart health.
How to Decide What Can Be Eaten?
When following a low-GI eating plan it’s important to choose foods that have a low glycemic load (GL).
The GL is determined by multiplying the food’s GI by its carbohydrate content per serving size. For example if you eat an apple which has a moderate GI of 36 points but only contains 10g of carbs per 100g then it will have an overall GL of 3–4 points making it suitable for inclusion in your diet.
Generally speaking most fruits and vegetables tend to be fairly low-GI so try adding plenty of these into your meals each day along with alternative sources or fiber such as nuts seeds beans lentils oats etc.
Vegetables should make up around half your plate at meal times while wholegrain starches like quinoa millet buckwheat brown rice barley etc. should form about one quarter followed by protein such as lean meat, fish, eggs, tofu, tempeh, beans yogurt etc.
If snacking aim for options that contain both protein & fiber this could be something like hummus on oat cakes.
Low GI Diet vs Keto
The Low GI Diet and the Keto Diet are two of the most popular dietary strategies used today. Both focus on reducing your overall glycemic index, but they differ in how they achieve this.
The Low GI Diet is a low-carb diet that emphasizes eating carbohydrates with a lower glycemic index to help regulate blood sugar levels and reduce hunger cravings. On the other hand, the Keto Diet is an ultra-low carb plan that puts your body into a state of ketosis where it burns fat for energy instead of glucose from carbohydrates.
The main difference between these two diets lies in their approach to carbohydrate consumption: while both emphasize limiting carbs, the Low GI Diet allows for more moderate amounts of higher-GI foods than does the Keto diet.
This means that people who follow a Low GI Diet can still enjoy some grains such as whole wheat bread or oatmeal without having to drastically cut out all carbs like you would have to do on the Keto diet.
Both plans offer numerous health benefits including weight loss, improved insulin sensitivity and reduced risk factors for certain chronic diseases; however, depending on individual needs and preferences one may be better suited than another.
For those looking for steady weight loss without extreme restriction or lifestyle changes, then following a Low GI diet might be best option as it allows some flexibility in terms of food choices while still keeping carb intake relatively low enough to stay within healthy ranges.
Meanwhile those seeking faster results or wanting greater control over their macronutrient ratios may find more success with keto due its strict adherence to very low carb intake which helps accelerate fat burning processes in addition to providing potential cognitive benefits by increasing ketone levels in the brain.
Low Gi Diet Health Benefits:
There are many potential health benefits associated with following a Low Gi Diet due to its focus on nutrient dense wholesome ingredients over heavily processed items high in refined sugars & fats instead some research suggests that those who follow this way of eating may experience less hunger cravings decreased body fat percentage better glucose control enhanced satiety boosted mood mental clarity & even improved athletic performance time allowing users to achieve their goals faster!
Additionally because diets featuring higher intakes from plant based sources often lead towards greater nutrient density they may also reduce risk factors associated with chronic illnesses like cardiovascular disease type 2 diabetes cancer stroke hypertension obesity depression & other lifestyle related issues – all thanks simply changing what’s placed upon our plates every day!