by (Healthline): The low glycemic (low GI) diet is based on the concept of the glycemic index (GI)…

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Studies have shown that the low GI diet may result in weight loss, reduce blood sugar levels, and lower the risk of heart disease and type 2 diabetes.

However, the way it ranks foods has been criticized for being unreliable and failing to reflect foods’ overall healthiness.

This article provides a detailed review of the low GI diet, including what it is, how to follow it, and its benefits and drawbacks.

What is the glycemic index (GI)?

Carbohydrates are found in breads, cereals, fruits, vegetables, and dairy products. They’re an essential part of a healthy diet.

When you eat any type of carb, your digestive system breaks it down into simple sugars that enter the bloodstream.

Not all carbs are the same, as different types have unique effects on blood sugar.

The glycemic index (GI) is a measurement system that ranks foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor (1Trusted Source).

The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100.

The three GI ratings are:

  • Low: 55 or fewer
  • Medium: 56–69
  • High: 70 or more

Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.

On the other hand, foods with a high GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.

You can use this database to find the GI value (and glycemic load, described below) of common foods.

It’s important to note that foods are only assigned a GI value if they contain carbs. Hence, foods without carbs won’t be found on GI lists. Examples of these foods include:

  • beef
  • chicken
  • fish
  • eggs
  • herbs
  • spices

SUMMARY

The glycemic index (GI) is a ranking system that classifies carb-containing foods by their effect on blood sugar levels. It was created in the early 1980s by Dr. David Jenkins.

Source: Heathline