The GI Diet

The Glycemic Index (also glycaemic index, GI) is a ranking system for carbohydrates based on their immediate effect on blood glucose levels. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of post-meal glycemia.

The theory behind diets based on the Glycaemic Index is that foods with a low GI value slowly release sugar into the blood, providing you with a steady supply of energy, leaving you feeling satisfied longer so that you're less likely to snack. In contrast, foods with a high GI value cause a rapid - but short-lived - rise in blood sugar. This leaves you lacking in energy and feeling hungry within a short time, with the result that you end up reaching for a snack. If this pattern is frequently repeated, you're likely to gain weight as a result of constantly overeating.

Diets based on GI index simply encourage you to eat plenty of foods with a low GI value and avoid those with a high GI value. This helps to prevent swings in blood sugar, helping you feel fuller for longer. However, most GI diets also recommend cutting down on fat, especially saturates. This means many of the foods which have a low GI value but are high in fat - whole milk, crisps and chocolate, for example - are still limited.

What are the benefits of a GI Diet?

Feel fuller for longer.
Reduce food cravings.
Reduce snacking.
Help control your weight.

AlsoTesco is now starting to label selected foods with their GI rating. Look out for the big blue circles in store on selected low and medium GI foods.

Here are some useful links so you can read up more on the GI diet the weightlossresources is very good and the Times one shows some great recipes and gives a good review.

Like with all diets, see your GP to find out if this kind of diet is right for you.