This article is part of the Explaining Diets in Detail special, click here for more information.

The Glycemic Index (GI) is a system that ranks foods based on how they impact your blood glucose level. Foods are given a ranking from 1-100, with the Glycemic Index focusing mainly on foods in the starch and carbohydrate groups. A lower GI ranking means that the food has less of an impact on your blood glucose level- a good thing according to the low GI diet.

The impact a food has on your blood glucose level is simply explained: a high impact means that the food changes your blood glucose levels quite quickly, affecting a high response in your blood level, precipitated by a very quick drop in the levels. However, a low impact raises your blood level slowly, and the levels also don�t drop as quickly.

Benefits of a Low GI Diet

High glucose levels, caused by high GI foods, are thought to allow the production of too much insulin in the body, which can be damaging to the circulatory system. Meanwhile, low GI foods are thought to curb hunger by avoiding that precipitous drop in blood glucose.


Low GI and Weight Loss

Supposedly, the high glucose levels caused by high GI foods stimulate hunger because of the aforementioned drop in glucose levels. Meanwhile, low GI foods are thought to make one feel fuller for longer, thereby lessening cravings and snacks.

In addition, the insulin that is produced by high GI foods is said to make your body more likely to store fat.

How to Start the Low GI Diet

Foods with a GI of 55 or under are considered �low GI.� However, you don�t need to memorize the ranking of each food. Instead, consider memorizing the general groupings of high, medium and low GI foods.

According to the University of Sydney, the leading researcher on the low GI diet, at least 2 meals per day should be accompanied by a low GI food. Low GI foods include some types of rice, most foods based on bran, barley or oat, and all kinds of vegetables and fruit. The University owns and manages the official GI website, and keeps a database of low GI foods there.

But Does It Work?

Does the low GI diet really work though? It�s certainly a good theory- stay full longer, and eat less. Unfortunately, many of those who are looking to lose weight don�t eat because they are hungry. In fact, if most people simply only ate when they were hungry, these types of diets wouldn�t be an issue. Instead, most dieters overeat because of stress or emotional factors, or are overweight simply due to lack of exercise and movement.

Another issue is that the GI of foods is often lowered due to the addition of fat and sugars, which are naturally low GI, but high in calories.

The bottom line is that real, sustained weight loss is best accomplished with the help of a personal trainer and/or workout program that helps you to burn calories, along with the simple act of taking in fewer calories per meal.

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