Diets that have been based on the glycemic index of food have been around for several years. South Beach, Sugar Busters, and The Zone Diet are examples of diets that are based on eating foods that are low in carbohydrates. The Glycemic Impact diet takes into account the glycemic index of foods. This index is the measurement of how the food effects your blood sugar levels. The foods with a high index level are the ones that raise blood sugar levels the most dramatically. Foods that do not have much of an effect on blood sugars have lower glycemic index levels.

The Glycemic Impact Diet takes into account all the factors but actually goes one step further. It takes into account the glycemic load value of the foods in question. The glycemic load consists of the glycemic index of that food but weighs that along with the carbohydrate content that the portion of food contains. Certain foods that may have been very limited before on diets due to high glycemic index values will be treated differently in this diet.

What is different in this diet is that foods can be high in the glycemic index but have a low or mid range glycemic load may still be very good for you. Some foods have a high glycemic index but have few carbs per volume so they are considered low on the glycemic impact scale and can be eaten more often than was allowed on previous diets that followed the glycemic index religiously.

The glycemic impact diet is not designed to be a short term or fad diet. It is a very sensible diet that can be followed for a lifetime without hesitation or concern about issues or health problems due to the diet in the future. The diet is nutritionally sound in all parameters and provides a healthy balance to anyone that needs or desires to improve their eating habits. This diet is designed to improve a person’s life not just to lose weight. It is also designed to assist with other issues with health such as improving energy levels. This type of diet can improve insulin levels and can even help to manage diabetes. By eating foods that fit these categories you also will be full longer and it will help to reduce cravings as well.

This diet’s meal plan contains approximately 40% of the calories coming from complex carbohydrates that are unrefined. This includes whole grain products such as breads and cereals and recommends whole fruits rather than juices. Lean protein makes up 30% of the caloric content of the diet which includes chicken, fish, with beef and pork on occasion. They do have a vegetarian option which allows soy, tofu, and vegetable proteins. The remaining 30% of calories come from what is considered healthy fat choices from items such as nuts, coconut oil, avocado oil and olive oil.

The Glycemic Impact Diet’s foods are listed on a scale from 1-100. Meats and proteins are not listed on this as they are not considered carbohydrates. They are not figured into the amount of carbohydrates that are allowed daily. This is why another caloric portion of the diet is allotted to proteins and lean meats. Foods that are considered low on the impact scale are rated lower than 55. Mid range foods range the scale from 56-69. Foods that are considered high on the glycemic impact scale have a value of 70 or above.

Foods that are considered low on the impact scale include fruits such as apples, cherries, pears, strawberries, plums, grapes, grapefruit, and peaches. Green vegetables included in this level are lettuce, onions, broccoli, and peppers. Whole grains that are included are brown rice, rye bread, sweet potatoes, and barley. Dairy choices include low fat yogurt, milk, and custard.

Some of the mid range foods on the glycemic impact scale include fruits such as pineapple, and cantaloupe. Vegetables that are included are sweet corn. Whole grains in this level are whole wheat breads, boiled potatoes, white rice, and pita bread. Other foods that are in this range include honey, jams, and rich biscuits.

High range glycemic impact foods include such fruits as watermelon and dates. Some of the vegetables are beans, parsnips, and pumpkin. Other foods include most processed cereals, popcorn, and certain sports drinks.

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