14 replies to this topic

[Starlitskies]

I've been reading a lot about a low GI diet lately and how helpful it can be. However, there seems no good, concise answer as to what it is exactly. It seems to revolve around eating foods that don't spike your blood sugar. What I would love for someone to do is simply give me a list of good foods to eat on this diet, and a list of bad foods - just so I can get a good grasp for what this is really all about. Like, can you eat bread or not? Fruits? Stuff like that. Thanks for any info you have on this

[bobbi364]

I will let someone else more informed than me answer the GI question, however, you might want to consider allergies as a possibility to your food sensitivities. With that said you need to do an elimination diet (low GI of course) that will help you take out foods that you are sensitive to.

You have probably seen this site already, but here is a good place to start: http://www.glycemicindex.com/

[Lilo]

I have to agree. I would like to see breakfast: 4 options, lunch: 4 options, dinner: 4 options. Please GF, dairy free and anti-inflammatory.

[oryon]

I can only speak for myself, but I've eliminated all dairy, bread (basically anything containing white flour) and sugars (aside from fruits).

I eat only meat (chicken, fish and eggs. occasionally red meat.), vegetables (except white potatoes, i believe those have a high GI) and fruits. That's it.

And plenty of water.

I think that may be a relatively low GI diet.

Edited by oryon, 26 April 2012 - 08:14 AM.

[alternativista]

I've been reading a lot about a low GI diet lately and how helpful it can be. However, there seems no good, concise answer as to what it is exactly. It seems to revolve around eating foods that don't spike your blood sugar. What I would love for someone to do is simply give me a list of good foods to eat on this diet, and a list of bad foods - just so I can get a good grasp for what this is really all about. Like, can you eat bread or not? Fruits? Stuff like that. Thanks for any info you have on this

You seem to know what a low GI diet is. And all you have to do is look for Glycemic Index list of foods to learn what's high vs low GI. However, it's the glycemic load of the meal that matters, not the GI of the individual food. Combining high GI foods with low GI foods reduces the impact. And the load takes into consideration the amount of food you eat because a tiny amount of a high GI food can have less of an impact than a large amount of a more moderate GI food.

[AutonomousOne1980]

understandning the difference between glycemic index and glycemic load, i have never completly grasped that there was any true differentiation between the two concepts, but thats just me. to simplify the matter, anything that quickly raises your blood sugars will also quickly raise your insulin levels, and when this frequently occurs, it is sort of stressfull for the body and may contribute to different health risks. the way i simplified it is to stay away from overly processed grains that have no remaining fiber, and processed refined sugars like sucrose/table sugar, but sugars from whole fruits are fine because they have remaining fiber which helps your body regulate insulin and or glucose, and whole fruits with sugar do very little in terms of negative effects on insulin and blood glucose.

so stay away from refined anything, and eat whole natural foods with remaining fiber.

[Lilly75]

I've been trying to find low GI meal plans for acne too. Haven't had a lot of luck - actually getting myself more confused haha
here's one of the things I've found. It's based on an Australian study and published by an Australian magazine. I have a few concerns about it though so I'm trying to find something else (a different low GI based diet).
One concern is that it's a low GI high protein diet - so it seems like A LOT of meat to me - and I'm not a big meat fan.
Another is that I'd prefer recipes that were a bit quicker / easier to do for on the go.
It's also targeted at teenagers. So I'm hoping that it would still be beneficial to older teens / adults.
The biggest concern for me is that it was funded and sponsored by the livestock / meat industry. So I'm worried there might be an issue with bias.

Still doing my own research into the low GI diet claims for acne and what high protein offers to enhance it all so not sure yet whether I'll try this specific meal plan or not. As I said I don't really like to eat meat so I'd prefer to find more recipe ideas without it. Or at least not with red meat.

Here's the link to the pdf booklet / brochure of the meal plan and other info that the magazine published. http://www.themainme...booklet973k.pdf

Maybe it'll be helpful for you or give you some other things to consider.
Good luck

[alternativista]

^ I think you guys are making it harder than it is.

Low sugar fruits, vegetables, meat and fish are low GI. High sugar fruits, grains, and obviously, sugar, are high GI. With lots of things in between. Fiber and fat lower the GI. Just eat mostly vegetables, meat, fish, eggs, berries. Have your higher GI things only in combination with/after high fiber and fat foods and only have them in small amounts.

And here's something to start right now. Stop drinking any sugar.

You also want to consume more anti-inflammatory foods than inflammatory and avoiding high glycemic foods is a good start. But also avoid hydrogenated and trans fats. And that's going to mean avoiding almost all commercially prepared foods, especially baked goods.

[Starlitskies]

Yeah, I think the only thing that confuses me about a Low GI diet is fruit and bread products. Fruit seems healthy yet it's high in sugar so is it okay or not? And are things like homemade cornbread, or whole wheat bread, or oatmeal okay to eat? Besides that I think I have most of the basics down. It's just strange trying to follow a diet that has just general guidelines and no hard fast rules haha

[alternativista]

Yeah, I think the only thing that confuses me about a Low GI diet is fruit and bread products. Fruit seems healthy yet it's high in sugar so is it okay or not? And are things like homemade cornbread, or whole wheat bread, or oatmeal okay to eat? Besides that I think I have most of the basics down. It's just strange trying to follow a diet that has just general guidelines and no hard fast rules haha

If they are high gi, I.e. most fruit and grains, you eat them in small amounts and in combination with low gi foods. But bread/graims should not be a big part of your diet and you should try avoiding them completely for at least a month to test for intolerance.

[shammy12]

I've been reading a lot about a low GI diet lately and how helpful it can be. However, there seems no good, concise answer as to what it is exactly. It seems to revolve around eating foods that don't spike your blood sugar. What I would love for someone to do is simply give me a list of good foods to eat on this diet, and a list of bad foods - just so I can get a good grasp for what this is really all about. Like, can you eat bread or not? Fruits? Stuff like that. Thanks for any info you have on this

You seem to know what a low GI diet is. And all you have to do is look for Glycemic Index list of foods to learn what's high vs low GI. However, it's the glycemic load of the meal that matters, not the GI of the individual food. Combining high GI foods with low GI foods reduces the impact. And the load takes into consideration the amount of food you eat because a tiny amount of a high GI food can have less of an impact than a large amount of a more moderate GI food.

Shouldn't the GL in a day be more important than the GL in a meal because I can eat 1 meal one day and eat 6 meals the next?

[Lee1234]

Be careful of those labelled with "sugar free" as some contain sugar alcohols instead.

[alternativista]

I've been reading a lot about a low GI diet lately and how helpful it can be. However, there seems no good, concise answer as to what it is exactly. It seems to revolve around eating foods that don't spike your blood sugar. What I would love for someone to do is simply give me a list of good foods to eat on this diet, and a list of bad foods - just so I can get a good grasp for what this is really all about. Like, can you eat bread or not? Fruits? Stuff like that. Thanks for any info you have on this

You seem to know what a low GI diet is. And all you have to do is look for Glycemic Index list of foods to learn what's high vs low GI. However, it's the glycemic load of the meal that matters, not the GI of the individual food. Combining high GI foods with low GI foods reduces the impact. And the load takes into consideration the amount of food you eat because a tiny amount of a high GI food can have less of an impact than a large amount of a more moderate GI food.

Shouldn't the GL in a day be more important than the GL in a meal because I can eat 1 meal one day and eat 6 meals the next?

I've been reading a lot about a low GI diet lately and how helpful it can be. However, there seems no good, concise answer as to what it is exactly. It seems to revolve around eating foods that don't spike your blood sugar. What I would love for someone to do is simply give me a list of good foods to eat on this diet, and a list of bad foods - just so I can get a good grasp for what this is really all about. Like, can you eat bread or not? Fruits? Stuff like that. Thanks for any info you have on this

You seem to know what a low GI diet is. And all you have to do is look for Glycemic Index list of foods to learn what's high vs low GI. However, it's the glycemic load of the meal that matters, not the GI of the individual food. Combining high GI foods with low GI foods reduces the impact. And the load takes into consideration the amount of food you eat because a tiny amount of a high GI food can have less of an impact than a large amount of a more moderate GI food.

Shouldn't the GL in a day be more important than the GL in a meal because I can eat 1 meal one day and eat 6 meals the next?

No. And meal includes any drinks you have during the day. And snacks. You want to avoid spiking sugar and insulin and consuming more glucose than your cells can take in at any time.

[shammy12]

OK I see. So you would recommend many smaller meals over fewer big meals. I got a question though. Say if I eat lunch then 30mins later I eat more, would that be long enough to be considered another meal?

[alternativista]

OK I see. So you would recommend many smaller meals over fewer big meals. I got a question though. Say if I eat lunch then 30mins later I eat more, would that be long enough to be considered another meal?

Depends on the meals--size, what's in them, etc. And no i don't necessarily recommend many meals.