Low Gi Diet or Low Carb Diet ? Which One Is Best?

These days, most everyone has heard of low carb 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 carb 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 carbs.

Although a low GI diet might not be one that you've heard much about before, 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 carbs" 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 carbs 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 carb 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.

Lee Dobbins is owner and editor of Low Carb And Low GI Resource where you can learn more about the glycemic index value of foods.

In The News:


Fox News

The 8 secrets to weight loss success
Fox News
Adapted from Drop Two Sizes. Whatever helps you stick to your clean eating plan is a successful strategy for healthy eating. Below are some of the most popular tips and tricks I've culled from clients, as well as notes I've saved from my own food journal.


Care2.com

5 Popular Weight Loss Strategies That Can Backfire
Care2.com
Just because a weight loss strategy has worked for someone else doesn't mean it'll work for you. In fact, the most popular weight loss plans (discussed below) fail all the time. Now, I'm not saying you shouldn't experiment with these weight loss ...
Missed Our Webcast, "Winning at Weight Loss through Carb Control"? Now You Can Watch It On Demand!Nutritional Outlook

all 2 news articles »

CBS News

Lena Dunham: Weight loss doesn't make me a hypocrite
CBS News
The writer and actress said that she started working out because of her endometriosis, and emphasized that she did not lose weight to please other people. “I also just never felt self-conscious about [my weight],” she said. “I was like: Anyone who was ...
Lena Dunham's Weight Loss Is Her Business—Not YoursSELF
Lena Dunham talks weight loss: 'As a woman in Hollywood, you just can't win'Fox News
Lena Dunham Says Women "Can't Win" in Hollywood After Weight-Loss CriticismPapermag
Hollywood Reporter -Yahoo TV (blog) -InStyle
all 65 news articles »

Harvard Health (blog)

5 habits that foster weight loss
Harvard Health (blog)
Let's face it: the hardest part about losing weight isn't knowing what to eat. You've heard it a thousand times: eat lots of vegetables, fruits, whole grains, and lean protein. The real challenge is changing your habits to make those healthy choices ...


Palm Beach Post (blog)

Q&A: Miami Heat's James Johnson opens up about his weight loss ...
Palm Beach Post (blog)
James Johnson has been a revelation for the Heat this season. The 30-year-old is having a career year in his first season with the Heat, averaging 12.3 points, ...

and more »

PA home page

Mother & Son Share Incredible Weight-Loss Stories
PA home page
It's a six month weight-loss challenge at Lehigh-Valley Pocono. "I was skeptical at first, because I had seen they were offering an I-Pad as a prize," Ernesto Estevez laughs. They quickly learned it was no gimmick. By the end of the challenge, Rosa ...


Men's Fitness

Jonah Hill looks like a new man after his major weight loss transformation
Men's Fitness
Jonah Hill looks like a new man after his major weight loss transformation. The Oscar-nominated actor is fit and lean again after previously gaining over 40 pounds for his role in 'War Dogs.' by Matthew Jussim March 22, 2017 6.50pm. Jonah Hill looking ...


The Independent

Instagram deleted this woman's 'before and after' weight loss photo for no apparent reason
The Independent
19-year-old Morgan Bartley has been tracking her inspirational weight loss journey on Instagram, proudly posting photos of her changing body. However, a recent image has been reportedly deleted, with no explanation. The student from California has ...
Woman speaks out after her amazing weight-loss photo was deleted from InstagramMetro
Woman's amazing bikini weight loss snap deleted from Instagram – can you see why?Daily Star

all 3 news articles »

The Independent

Cookie a day: Man loses 55 pounds with simple weight loss tactic
The Independent
Sol Orwell realised he needed to lose weight when he was defeated by a walk in the mountains of South America just 15 seconds in. Living in Argentina at the time, the 34-year-old tech entrepreneur was visiting Mendoza on the border of Chile when he ...


PEOPLE.com

44-Year-Old Grandma Needs Weight-Loss Surgery for Severe ...
PEOPLE.com
Tracey Matthews, a 44-year-old grandmother, is hoping to get weight-loss surgery to solve the extreme swelling in her legs and reduce her weight of 605 lbs.
Where Is 'My 600-Lb Life' Star Tracey Matthews Now? Weight Loss ...International Business Times
'My 600-lb Life' Tracey Matthews' husband enables obesity, but not ...Blasting News

all 10 news articles »
Google News

Finally, Natural Weight Loss Availalble, Judge Lifts Ban on Ephedra

April 14, 2005 federal judge Tena Campbell of the federal... Read More

Loss Your Weight

WEIGHT LOSS:Nutrition and weight-loss researchers say that some supplements can... Read More

Diet Pills ? Do They Work? Are They Safe? Which One Should I Use?

Diet Pills are the fastest growing segment of the dietary... Read More

Playing Games Does Not Help Your Weight Loss Efforts

Have you ever wondered why some fat people can be... Read More

Know How Many Calories To Cut For Permanent Weight Loss

It is not recommended to lose more than 1 pound... Read More

The RESULTS Diet!

R...real foodE...exerciseS...spiritual stuff first and the other stuff secondU...ultimately, you... Read More

Obesity, Whats The Big Deal

Nowadays, so much of the public is obese (fat) that... Read More

How Many Calories Are Too Many

In today's bustling world we are constantly surrounded by media... Read More

Atkins Diet -- The Final Verdict

Supporters of the Atkins Diet claim that a low carbohydrate... Read More

LA Weight Loss Secrets ? High Profile Personal Trainer Shares the Magic Formula!

In the early nineties I had the opportunity to work... Read More

5 Natural Weight Loss Tips For A More Beautiful You

Living a powerful, healthy, fit and trim life is a... Read More

Health Secrets of Cayenne

For many years, herbalists believe that Cayenne is the most... Read More

It?s Not Just About Dieting

You may not like what I'm about to say, but... Read More

How To Lose More Weight And Reach Your Goal With A Weight Loss Journal

The diary is an essential help in reaching your weight... Read More

9 Quick Ways To Conquer Cellulite

In our never ending search for the illusive "Fountain of... Read More

Dealing with Childhood Obesity

Experts tell us that overweight or obese children have reached... Read More

Myth: Gastric Bypass Patients Can Never Be Nutritionally Healthy

A common claim from gastric bypass detractors is that after... Read More

Determine Your Stage and Plot Your Weight Loss Course

We all know that losing weight and improving your overall... Read More

Weight Loss for Good! - The # 1 Secret!

The only way you will ever follow through on an... Read More

Protecting Your Spine and Lower Back While You Lose Weight

When most people begin a Weight Loss program or diet... Read More

Are Weight Loss Supplements Worth It?

What do you think of the hundreds of weight loss... Read More

Simple Weight Loss Plan

The math is pretty simple. One pound of fat equals... Read More

When a Parent has WLS: What to Tell Our Chubby Children

We know that children are becoming obese at an alarming... Read More

Thirty Hints & Tips to Achievable Weight Loss

Here are some everyday, helpful hints to get you started,... Read More

7 Strategies To Stop Eating Junk Food!

FACT: Obesity accounts for 300,000 deaths a year in the... Read More