The goal of this website is to provide the information needed to understand the "whats" "hows" and "whys" of employing low glycemic foods in a healthy, balanced diet.
This dietary "strategy" is not exactly a new concept. It has been employed by so-called primitive societies for most of human history.
More recently, the low glycemic diet concept has recieved broad support from diabetics and other health-conscious folks for at least half a century in the U.S. and Europe.
The health benefits to be gained from such an approach are today backed by an ever-growing body of scientific research.
What Can I Learn Here?
Our site is divided into 3 main sections:
1. What is the science behind the low glycemic approach to diet? The biological basis of the low GI diet is addressed in summary form below (see "The Science Behind The Diet", below), and in more depth within the pages of our "About G.I." section.
2. What foods should one choose, and which should be avoided on a low glycemic diet? These key questions are addressed in the pages of our sub-sections called (respectively) "Foods To Choose" and "Foods To Avoid".
3. What are some useful and practical tips and tools to help one make the most of the use of low glycemic foods? This area of interest is addressed in the pages of our sub-section devoted to "Diet Tools and Tips", which can be accessed through the "Losing Weight" Navigation Tab at the top of every page.
Our website is designed and written by a professional biologist and educator. The information provided here is based upon sound science, careful examination of the latest research findings, and other authoritative documentation in the areas discussed.
Why Choose Low Glycemic Foods?
There are a number of good reasons one might choose to adopt a diet based upon the use of low glycemic foods (aka "low GI foods"; "low glycemic index foods").
Of these, the most compelling is that modern research has now provided substantial experimental evidence supporting the effectiveness of the low glycemic diet in helping to prevent diabetes, obesity, and cardiovascular problems.
The Science Behind The Low Glycemic Diet
The biological basis for the benefits of a low GI diet is that such a regime minimizes "glycemic impact" - spikes in blood sugar (glucose) levels shortly following food consumption.
Not all foods are created equal in terms of glycemic impact. It is these differences in glycemic impact that form the basis for the use of so-called "low glycemic foods" (see Fig. 1; below).
Some foods, eaten in sufficient amounts, can have considerable glycemic impact.
Other foods (.e.g., meats, eggs, leafy vegetables, olive oil) may be eaten in large amounts with negligible effect on blood glucose levels.
Perhaps somewhat surprisingly, this effect is quite independent of caloric content.
Choosing the Best Carbohydrate Sources
How are we to distinguish the desirable "low glycemic" from undesirable "high glycemic" when it comes to foods choices? How are we to know which are which?
To evaluate and compare the glycemic impacts of different carbohydrate foods, nutritional scientists have developed objective, quantitative measures (metrics) of glycemic impact.
The two commonly used such metrics are Glycemic Index and Glycemic Load. Each has its advantages and disadvantages. Understanding what each actually measures - and the differences between these two key metrics - is absolutely essential to getting the most out of a low glycemic dietary regime.
Our section labeled "About G.I." provides a more in-depth discussion of these two key metrics.