The Glycemic Impact Diet is a low-sugar diet which claims to stabilize blood sugar levels and help maintain a healthy weight.

Principle of the Glycemic Impact Diet

The Glycemic Impact Diet is a diet that limits your sugar intake. The Glycemic Impact Diet claims to help slow the rate of digestion and absorption, reduce sugar cravings and sustain energy levels.

According to the Glycemic Impact Diet, many of our health problems – especially obesity – is caused by excessive quick-release carbohydrates such as sugar. Sugar can cause energy spikes, which can lead to fatigue and hunger. The fatigue and hunger can cause people to over-eat, hence creating weight problems.

Slow-release carbohydrates, on the other hand, are absorbed more slowly by the body, and hence the food is likely to be burned as energy. Also, slow-release carbohydrates are more filling and tend to leave you with less urges to eat. These slow-release carbohydrates can be found in foods such as wholemeal grains.

The Glycemic Impact Diet recommends a diet that is 40% carbohydrates, 30% proteins and 30% fats.

What are you allowed to eat on the Glycemic Impact Diet?

The following are highly recommended by the Glycemic Impact Diet

• Whole grains – such as wholemeal bread
• Low-fat dairy products
• Vegetables
• Most fruit
• Poultry and most seafood.

These foods are moderately recommended by the Glycemic Impact Diet, and should be consumed in moderation

• Salmon and herring
• Lean red meat – such as lean beef, pork and veal
• Eggs
• Most cheeses
• Bananas, kiwi fruit, mango, papaya
• Orange juice

What is forbidden on the Glycemic Impact Diet?

Nothing is expressively forbidden with the Glycemic Impact Diet, but the diet recommends the following should be limited

• Processed white flour – such as white bread
• Processed white flour – such as sweets and candy
• Syrup
• Most cuts of red meat
• Peanut butter
• Whole milk

Glycemic Impact Diet Pros and Cons

The Glycemic Impact Diet is especially helpful for people with diabetes, or people who are close to developing diabetes. The diet is balanced and only restricts unhealthy food.

The Glycemic Impact Diet is also not restrictive. It does not completely eliminate foods, hence further reducing cravings. The Glycemic Impact Diet is also flexible and easy to maintain.

There is some evidence that a low-sugar diet, such as the Glycemic Impact Diet, may be helpful in preventing heart disease. The evidence is still inconclusive. The general belief is that the Glycemic Impact Diet can help reduce the risk of heart disease slightly.

Daily and Weekly Plans for the Glycemic Impact Diet

Below are some sample recipe ideas

• Scrambled eggs florentine with cheese and grapes
• Yogurt with raspberries and almonds
• Chicken salad pita sandwich with asparagus salad
• Turkey and cheddar lettuce wrap
• Broiled fish with couscous

Expected Weight Loss on the Glycemic Impact Diet

There are no reports on expected weight loss.

Glycemic Impact Diet Rating

Ease: 4/5 – Not restrictive and has a good variety of foods

Balance: 5/5 – Well-balanced and removes unhealthy foods from your diet

Maintenance: 5/5 – A flexible diet that is easily maintained

Overall: 5/5