Low GI Diet Or Low carbohydrate Diet – Which One Is Best?
By Lee Dobbins
These days, most everyone has heard of low carbohydrate diets such
as the South Beach and Atkins diet but the GI or glycemic index diet
is a fairly new name on the diet scene. While low carb diets
restrict the quantity of carbohydrates, the GI diet focuses on the
quality of carbohydrates. It works by promoting the consumption of
foods that are low on the glycemic index, foods which will have a
gently effect on your blood sugar levels and keep you full longer.
A typical low carbohydrate diet, has a restrictive phase in the beginning
where your carbohydrate intake is severely limited. You can eat all
the meat you want and fats are also unlimited, although the South
Beach Diet does encourage you to stick to low fat meats and healthy
fats. As the diet progresses, you can gradually add in more
carbohydrates, typically those with a low glycemic index are also
those that are lower in carbohydrates.
Although a low GI diet might be new to you, it has actually been
around since the 1970’s and is used in many European countries to
help manage diabetes. Recently, however, this way of eating has
gotten a lot of attention as a healthy way to control weight. This
diet focuses on carbohydrates – “good carbohydrates” have a low glycemic
index and you should eat plenty of them (incidentally, these are
also the foods that we know to be good for us like fruits,
vegetables and whole grains). “Bad carbs” have a high glycemic index
and should be eaten in moderation and mixed with the low glycemic
index carbohydrates to lower the overall GI of a meal. Since this diet
focuses only on carbs it is very easy for vegetarians to adopt this
way of eating.
In comparison, a low carb diet can be limiting in fruits and
vegetables which are high in vitamins, minerals and enzymes as well
as fiber. Many people associate low carb diets with a license to eat
as much saturated fat as you want, but that choice is up to the
individual so we really can’t fault the diet for this misconception.
A low GI diet is full of fruits, vegetables, fiber and low in fat
but emphasis the good fats found in nuts. It encourages eating lean
meats in moderation.
While we all know that meats and fats are no carbohydrate and green leafy
vegetables are low carb, some may not be aware of what foods have a
low glycemic index. Most vegetables (except potatoes, beets,
pumpkin) have a very low GI. Some fruits that have a low GI include
citrus fruits, apples, plums and peaches while most other fruits
have a medium GI value. Oatmeal, most pasta and whole wheat bread
also have a low gi.
So which diet is best?
Where many people in the health and nutrition profession consider a
low carb diet to be unhealthy, most everyone would consider a gi
diet to be very healthy. Studies have shown that eating lots of
fruits and vegetables can help to bolster your immune system thus
allowing you to fight disease and eating high fat meats may
adversely affect your health and help contribute to heart disease.
That being said, it has also been shown that being overweight is a
major health risk for many diseases so the best diet is probably one
that works for you! Some folks might respond better to a low carb,
others to a low gi. Either way, it makes sense to make healthy food
choices, limit food intake and exercise for your good health.
About the Author: Lee Dobbins is contributing writer at
http://www.lowcarb-resource.com where you can find out more
about low carb and low gi eating. View our handy list of the
glycemic value of foods at:
http://www.lowcarb-resource.com/foods-low-in-glycemic-index.html
Source: www.isnare.com
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