Free Tips to Help You Lose Weight with GI Diet, Glycemic Index Diet or Low Glycemic Diet

What's New?

It is important to note that the level of carbohydrate consumption defined as low-carbohydrate by medical researchers may be different than the level of carbohydrate defined by diet advisors.

G. I. diet

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Tips for Low GI-Diet	Key Diet Tips
Glycemic Index Diet Benefits	Dietary Advice
Glycemic Chart Diet -> Low GI & High GI	Diet Nutrition
	Glycemic Index

The "glycemic index diet," "GI diet" and "low glycemic diet" are more than diet books. They refer to a system of ranking carbohydrate foods according to how much a certain amount of each food raises a person's blood sugar levels. This causes you to feel hungry, tired, and irritable. Always choose whole grains and eat those sparingly. You should also control your beverages on a low GI diet plan. Water is the drink of choice; nonfat milk and seltzer water are also allowed. Soft drinks should be avoided. Juice should be consumed sparingly. Eat the whole fruit instead as it takes longer to convert to blood sugar than drinking straight juice.

The GI Diet will help you:

• Lose stored body fat
• Boost energy and mental focus
• Control hunger and curb cravings
• Stabilize blood sugar levels
• Reduce risk for disease

When you follow a low GI diet plan, you are more focused on the quality of carbs you eat rather than the quantity. This is not necessarily a low carb diet although the diet does restrict refined or highly processed carbs.

The Glycemic Impact Diet (GI Diet) is a healthy nutrition plan you can easily follow for life. It balances unrefined complex carbohydrates with lean protein and healthy fat to help you stabilize blood sugars and increase energy while losing weight. Feel fuller longer and avoid those nasty sugar "highs" and "lows."

Tips for Low GI-Diet
The basic technique for eating the low GI foods is simply to swap high GI carbohydrate foods with for low GI carbohydrate foods. Here are some tips to follow low the Glycemic Index diet meals:
	Watch your portion sizes or serving sizes; the bigger the portion, the more it will increase your blood glucose, regardless of its GI rank.
	You need not to eat low GI foods at every meal. Eat at least one low GI food at each meal.
	If you want to have a high GI food in a meal, combine it with a low GI food to make it a medium GI meal. For example, half a bagel (high GI) with a bowl of strawberries (low GI).
	Limit the amount of processed, refined starchy foods.
	Eat plenty of fruits and vegetables. The fiber in them prevents glucose shocks and reduces hunger without adding calories.
	Use breakfast cereals based on oat bran, barley and wheat bran.
	Legumes, beans and lentils have low glycemic index and protein rich foods.
	Eat whole grain bread than white bread.
	Animal products do not have a GI and are usually high in fat, protein, cholesterol and no carbohydrate. But you should eat these in moderation as these are not good for cholesterol and weight loss.

Glycemic Index Diet Benefits:

1. Reduces appetite for quick sugars and carbohydrates, thus avoiding blood sugar spike.
2. Can help to control established diabetes.
3. Can help people lose weight.
4. Can help lower blood lipids (reduce cholesterol easily).
5. Can help to reduce the risk of heart disease.
6. Improves insulin sensitivity and efficiency.
7. Can minimize the hypoglycaemic effect of sudden intense exercise.

Glycemic Chart Diet

Breakfast Cereal

Low GI
All-bran (UK/Aus)	30
All-bran (US)	50
Oat bran	50
Rolled Oats	51
Special K (UK/Aus)	54
Natural Muesli	40
Porridge	58

Medium GI
Bran Buds	58
Mini Wheats	58
Nutrigrain	66
Shredded Wheat	67
Porridge Oats	63
Special K (US)	69

High GI
Cornflakes	80
Sultana Bran	73
Branflakes	74
Coco Pops	77
Puffed Wheat	80
Oats in Honey Bake	77
Team	82
Total	76
Cheerios	74
Rice Krispies	82
Weetabix	74

Staples

Low GI
Wheat Pasta Shapes	54
New Potatoes	54
Meat Ravioli	39
Spaghetti	32
Tortellini (Cheese)	50
Egg Fettuccini	32
Brown Rice	50
Buckwheat	51
White long grain rice	50
Pearled Barley	22
Yam	35
Sweet Potatoes	48
Instant Noodles	47
Wheat tortilla	30

Medium GI
Basmati Rice	58
Couscous	61
Cornmeal	68
Taco Shells	68
Gnocchi	68
Canned Potatoes	61
Chinese (Rice) Vermicelli	58
Baked Potatoes	60
Wild Rice	57

High GI
Instant White Rice	87
Glutinous Rice	86
Short Grain White Rice	83
Tapioca	70
Fresh Mashed Potatoes	73
French Fries	75
Instant Mashed Potatoes	80

Bread

Low GI
Soya and Linseed	36
Wholegrain Pumpernickel	46
Heavy Mixed Grain	45
Whole Wheat	49
Sourdough Rye	48
Sourdough Wheat	54

Medium GI
Croissant	67
Hamburger bun	61
Pita, white	57
Wholemeal Rye	62

High GI
White	71
Bagel	72
French Baguette	95

Snacks & Sweet Foods

Low GI
Slim-Fast meal replacement	27
Snickers Bar (high fat)	41
Nut & Seed Muesli Bar	49
Sponge Cake	46
Nutella	33
Milk Chocolate	42
Hummus	6
Peanuts	13
Walnuts	15
Cashew Nuts	25
Nuts and Raisins	21
Jam	51
Corn Chips	42
Oatmeal Crackers	55

Medium GI
Ryvita	63
Digestives	59
Blueberry muffin	59
Honey	58

High GI
Pretzels	83
Water Crackers	78
Rice cakes	87
Puffed Crispbread	81
Donuts	76
Scones	92
Maple flavoured syrup	68

Legumes (Beans)

Low GI
Kidney Beans (canned)	52
Butter Beans	36
Chick Peas	42
Haricot/Navy Beans	31
Lentils, Red	21
Lentils, Green	30
Pinto Beans	45
Blackeyed Beans	50
Yellow Split Peas	32

Medium GI
Beans in Tomato Sauce	56

Vegetables

Low GI
Frozen Green Peas	39
Frozen Sweet Corn	47
Raw Carrots	16
Boiled Carrots	41
Eggplant/Aubergine	15
Broccoli	10
Cauliflower	15
Cabbage	10
Mushrooms	10
Tomatoes	15
Chillies	10
Lettuce	10
Green Beans	15
Red Peppers	10
Onions	10

Medium GI
Beetroot	64

High GI
Pumkin	75
Parsnips	97

Fruits

Low GI
Cherries	22
Plums	24
Grapefruit	25
Peaches	28
Peach, canned in natural juice	30
Apples	34
Pears	41
Dried Apricots	32
Grapes	43
Coconut	45
Coconut Milk	41
Kiwi Fruit	47
Oranges	40
Strawberries	40
Prunes	29

Medium GI
Mango	60
Sultanas	56
Bananas	58
Raisins	64
Papaya	60
Figs	61
Pineapple	66

High GI
Watermelon	80
Dates	103

Dairy

Low GI
Whole milk	31
Skimmed milk	32
Chocolate milk	42
Sweetened yoghurt	33
Artificially Sweetened Yoghurt	23
Custard	35
Soy Milk	44

Medium GI
Icecream	62

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What's New? It is important to note that the level of carbohydrate consumption defined as low-carbohydrate by medical researchers may be different than the level of carbohydrate defined by diet advisors.