Going on a diet can be beneficial, especially when it focuses on eating wholesome, healthy foods. One such plan is the low glycemic diet plan, which helps regulate blood sugar levels by selecting foods that prevent spikes.
Unlike popular low-carb or low-fat diets, the low glycemic plan, based on the glycemic index (GI) scale, doesn’t eliminate entire food groups, offering more flexibility. In fact, a study review by NIH shows that low glycemic diets can reduce the risk of heart disease by 25% and help manage weight more effectively.
Research also suggests that people who follow a low glycemic diet may experience 10-15% more fat loss compared to those on higher GI diets. So, does it really work? Keep reading to explore everything you need to know, including a 7-day low glycemic diet plan and the science behind it.
What Is A Low Glycemic Diet Plan
A low glycemic diet plan for weight loss focuses on consuming foods that have a lower impact on blood sugar levels.
The glycemic index measures how quickly food raises blood sugar levels. Foods with a low GI release sugar into the bloodstream slowly, helping maintain steady energy levels and preventing blood sugar spikes.
In a low glycemic diet, you would typically include foods like non-starchy Vegetable protein-rich food, whole grains, legumes, nuts, seeds, lean proteins, and fruits with a low GI.
These foods can help prevent rapid spikes and crashes in blood sugar, which can be beneficial for managing conditions like diabetes, weight loss, and overall energy regulation.
Understanding The Glycemic Index
The Glycemic Index measures how quickly a food (carbohydrate) raises your blood sugar levels. One thing to keep in mind about GI is that proteins and fats do not cause blood sugar to rise. Because they do not contain glucose, low glycemic index foods such as eggs and olive oil have no effect on low glycemic eating.
The following are the measurements for the glycemic index:
When you eat food with a high glycemic index, your blood sugar will jump quickly, and an hour later, it will fall drastically.
How Does A Low-Glycemic Diet Plan Help With Weight Loss?
Low GI does not always imply healthy – using the glycemic index to determine whether foods or food combinations are healthy can be deceptive. Watermelon for weight loss has a high GI value, whereas a chocolate cake will have a lower GI value.
The idea is that these diets help you lose weight by making you feel fuller for longer periods of time, which reduces your calorie intake in the long run. Let us understand how does a Low-Glycemic Diet Plan Help With Weight Loss.
1. Stable Blood Sugar Levels: Low-GI foods prevent rapid blood sugar spikes and crashes, reducing cravings for sugary and high-calorie foods.
2. Satiety and Fullness: These foods are rich in fiber and protein, keeping you full longer and aiding portion control.
3. Reduced Insulin Spikes: Lower insulin release prevents excess fat storage, supporting weight management.
4. Fat Burning: Studies suggest low-GI diets may enhance fat oxidation, helping burn stored fat.
5. Sustainable Eating: They promote whole, nutrient-rich foods, making long-term weight management easier.
Benefits Of A Low Glycemic Diet Plan
As we know, a low GI diet plan makes you feel fuller for longer and eat fewer sugars, lowering your caloric intake and creating a calorie deficit. Moreover, this is the best for a sugar patient diet chart. Eating in this manner on a regular basis can help with weight loss.
Aside from lowering your overall calorie intake, let’s look into other benefits of low glycemic food.
1. Improves Or Increases Hormone Levels
As previously stated, a food’s GI rating is determined by how quickly the glycemic index rises after consumption. As a result, insulin is critical in its effects on hormone levels. Insulin is also known as the fat-storage hormone, so controlling blood sugar levels is an important part of any weight loss plan.
According to a research review by NIH, low GI diets may be beneficial for increasing sex hormones such as testosterone), whereas high GI diets may increase cortisol levels (the stress hormone). Because the latter may contribute to weight gain, lowering it may be one mechanism by which low-GI foods aid in weight loss more effectively than other diet plans.
2. Increases Fat Burning
When you eat carbohydrates, your body signals the release of insulin to ensure that glucose is absorbed into cells. This causes blood sugar levels to become unstable, stimulating the production of more glycogen (the storage form of glucose) as well as suppressing fat burning.
Experts believe that a low glycemic diet burns stored fat for energy just as effectively as a high GI diet, but they’re not sure why carbohydrates have a smaller impact on weight. They hypothesize that this is because such a diet reduces stress eating or that insulin sensitivity increases with lower GI levels.
3. Improves Heart Health
Foods with a low glycemic index (GI) are often rich in soluble fiber, which helps reduce levels of LDL (“bad”) cholesterol. By incorporating these foods, you can lower the risk of arterial plaque buildup as well as support a healthier cardiovascular system.
The anti-inflammatory properties of many low glycemic foods can lower the risk of chronic inflammation, a factor associated with heart disease. Berries, nuts, whole grains, and leafy greens are excellent options for this purpose.
4. Diabetes Management
A low glycemic diet is particularly beneficial for individuals with diabetes. It assists in controlling blood sugar levels, decreasing insulin resistance, as well as reducing the need for rapid insulin responses. Low GI foods help improve insulin sensitivity, making cells more responsive to insulin’s actions.
This can reduce the amount of insulin required to regulate blood sugar, which is especially beneficial for individuals with type 2 diabetes.
5. Reduces Hunger and Cravings
One of the biggest challenges in maintaining a healthy diet is controlling hunger and cravings. Also, a low-GI diet helps in several ways:
Low-GI foods, like whole grains, legumes, and vegetables, take longer to digest, keeping you full for a longer time. Unlike high-GI foods that cause rapid spikes and crashes, low-GI foods prevent energy crashes, which often trigger cravings for sugar and processed snacks.
Moreover, studies suggest that low-GI meals help regulate ghrelin (the hunger hormone) and increase GLP-1 (a hormone that promotes satiety).
6. Supports Weight Loss
Research suggests that a low-GI diet may improve fat metabolism, making it easier for the body to burn stored fat. Moreover, with prolonged satiety, portion sizes naturally decrease, helping with calorie reduction.
A 2021 study published in the American Journal of Clinical Nutrition found that individuals on a low-GI diet lost more weight compared to those on a high-GI diet.
Can A Low-Glycemic Diet Plan Help Improve Heart Health?
Foods with a low glycemic index are typically abundant in fiber and other heart-healthy elements. For instance, many meals high in fiber also have low amounts of saturated fat, a type of fat that can increase cholesterol levels. Moreover, fiber may lessen inflammation and assist in controlling blood sugar levels, both of which are advantageous for the heart.
A low GI diet can also aid in weight loss or healthy weight maintenance. Obesity is a significant risk factor for heart disease. By making you feel full after eating and assisting in blood sugar control, a low GI diet may aid in weight loss.
7 Day Sample Low Glycemic Diet Plan
Below is a sample 7-day low glycemic diet menu showing what a week on this diet looks like:
Monday
| Meal 1 | Scrambled eggs with paneer and sautéed spinach |
| Meal 2 | A handful of soaked almonds and walnuts |
| Meal 3 | Tandoori chicken lettuce wraps with whole wheat chapati |
| Meal 4 | Cucumber raita with a pinch of cumin |
| Meal 5 | Low-fat lassi with flaxseeds |
| Meal 6 | Baked chicken with quinoa khichdi |
| Meal 7 | Roasted makhana with a sprinkle of turmeric |
| Meal 8 | Warm turmeric milk with cinnamon |
Tuesday
| Meal 1 | Masala oats with stevia and flax seeds |
| Meal 2 | A handful of roasted chana and pumpkin seeds |
| Meal 3 | Dal soup with bajra roti and cucumber salad |
| Meal 4 | Coconut water with chia seeds |
| Meal 5 | A mix of almonds, cashews, and guava |
| Meal 6 | Fish curry with brown rice and sautéed greens |
| Meal 7 | Roasted makhana with black salt |
| Meal 8 | Herbal tea with a few sunflower seeds |
Wednesday
| Meal 1 | Scrambled eggs with tomato chutney and millet bread toast |
| Meal 2 | A handful of flaxseeds and pumpkin seeds |
| Meal 3 | Paneer lettuce wraps with cucumber and mint chutney |
| Meal 4 | Buttermilk with roasted jeera |
| Meal 5 | Low-fat yogurt with roasted chickpeas |
| Meal 6 | Roast chicken with sweet potatoes and stir-fried broccoli |
| Meal 7 | Walnuts and a small piece of dark chocolate |
| Meal 8 | Herbal green tea |
Thursday
| Meal 1 | Masala oats with blueberries and low-fat milk |
| Meal 2 | A handful of soaked almonds and walnuts |
| Meal 3 | Brown rice moong dal khichdi with sautéed vegetables |
| Meal 4 | Coconut water with chia seeds |
| Meal 5 | Makhana or Bhuna Chana |
| Meal 6 | Grilled fish with quinoa salad and lemon |
| Meal 7 | Greek yogurt with flaxseeds |
| Meal 8 | Warm milk with nutmeg |
Friday
| Meal 1 | Oats with berries, skimmed milk, and walnuts |
| Meal 2 | A handful of pumpkin seeds and flaxseeds |
| Meal 3 | Lemon coriander soup with brown rice |
| Meal 4 | Cucumber slices with hummus |
| Meal 5 | Roasted Makhana |
| Meal 6 | Tandoori salmon with sautéed broccoli and chickpeas |
| Meal 7 | A handful of almonds and sunflower seeds |
| Meal 8 | Chamomile tea |
Saturday
| Meal 1 | Oats with pomegranate, skimmed milk, and walnuts |
| Meal 2 | A handful of roasted chana and cashews |
| Meal 3 | Brown rice pulao with grilled tandoori chicken or paneer |
| Meal 4 | Coconut water with chia seeds |
| Meal 5 | Makhana or Bhuna Chana |
| Meal 6 | Steak stir-fry with brown rice and roasted vegetables |
| Meal 7 | A small bowl of yogurt with flaxseeds |
| Meal 8 | Warm turmeric milk |
Sunday
| Meal 1 | Ragi porridge with stevia |
| Meal 2 | A handful of soaked almonds and walnuts |
| Meal 3 | Quinoa salad with rajma and green vegetables |
| Meal 4 | Buttermilk with roasted jeera |
| Meal 5 | Makahan with roasted peanuts |
| Meal 6 | Chicken curry with ragi pasta and sun-dried tomatoes |
| Meal 7 | A few pieces of dark chocolate with walnuts |
| Meal 8 | Herbal tea |
Best Low GI Indian Foods To Include
Adding low-GI foods to your diet helps maintain stable blood sugar levels and supports weight management. So, here are some of the best Indian options:
- Whole Grains: Jowar, Bajra, and Quinoa are fiber-rich and keep you full for longer.
- Pulses and Legumes: Lentils, chickpeas, and kidney beans provide protein and slow-releasing carbs.
- Vegetables: Spinach, bottle gourd, and bhindi (okra) are low in GI and packed with essential nutrients.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds help control hunger and provide healthy fats.
- Dairy Options: Greek yogurt and paneer are high in protein and have a low impact on blood sugar.
Foods To Avoid Or Limit
Some high-GI foods can cause blood sugar spikes and should be consumed in moderation:
- White Rice: Swap with brown rice, quinoa, or millet for better blood sugar control.
- Maida-Based Foods: Refined flour items like white bread, biscuits, and bakery products can spike glucose levels.
- Sugar: Limit sugary drinks, sweets, and desserts to avoid unnecessary blood sugar spikes.
- Fried Snacks: Deep-fried foods like samosas, pakoras, and chips can contribute to weight gain and insulin resistance.
By choosing low-GI foods and avoiding high-GI ones, you can maintain steady energy levels, control cravings, and improve overall health.
Quick and Easy Low GI Indian Recipes
Eating a low-GI diet doesn’t have to be boring! Here are some delicious and easy-to-make Indian recipes that help maintain stable blood sugar levels while keeping your meals exciting.
Sprouts and Moong Dal Chilla
This protein-rich chilla is made with sprouted moong and moong dal, keeping you full for longer while stabilizing blood sugar levels. It’s light, and crispy, and pairs perfectly with mint chutney.
Follow our recipe from the link below:
Quinoa and Vegetable Khichdi
A fiber-packed, one-pot meal that blends quinoa, moong dal, and veggies for a wholesome, nourishing dish. Moreover, it’s easy to digest and therefore helps maintain steady energy levels throughout the day.
Follow Fitelo’s version of quinoa khichdi and enjoy it at home.
Ragi Dosa with Coconut Chutney
This crispy dosa, made with calcium-rich ragi flour, is a perfect low-GI alternative to traditional dosas. Moreover, when paired with fresh coconut chutney, it makes for a delicious and gut-friendly meal.
Go through our recipe, which is mentioned below:
Puneet Fitness Story Who Lost 30Kgs: A Magical Transformation
If you’re looking for motivation then, nothing better than weight loss success stories. We have many such examples who converted their weight loss journeys from impossible to possible. Today, from the list of those impossible stories we have Puneet fitness story who managed to lose 30kgs without any exercise.
A Quick Recap On Low Glycemic Diet Plan
A low glycemic diet focuses on foods that have a lower impact on blood sugar, preventing spikes.
Understanding the Glycemic Index: The Glycemic Index measures how quickly food raises blood sugar. High-GI foods cause rapid spikes, followed by quick crashes. Low-GI foods release sugar slowly into the bloodstream, preventing such fluctuations.
How Does a Low-Glycemic Diet Plan Help With Weight Loss?
A low-GI diet aids weight loss by stabilizing blood sugar and controlling hunger. It keeps you fuller for longer, reducing cravings for sugary foods and overeating.
Benefits of a Low Glycemic Diet Plan
- Improves Hormone Levels
- Increases Fat Burning
- Heart Health Enhancement
- Diabetes Management
- Reduces Hunger and Cravings
- Supports Weight Loss
Can a Low-Glycemic Diet Plan Help Improve Heart Health?
Low-GI foods help reduce LDL cholesterol, inflammation, and aid in weight loss—all of which support heart health. By making you feel full and stabilizing blood sugar, a low-GI diet may reduce the risk of heart disease.
7-Day Sample Low Glycemic Diet Plan
A sample weekly meal plan may include meals like scrambled eggs with paneer and sautéed spinach, followed by dal soup with bajra roti. Additionally, grilled fish with quinoa salad can be served, and for variety, quinoa salad with rajma is also included.
Best Low GI Indian Foods to Include
- Whole grains (jowar, bajra, and quinoa)
- Pulses (lentils and chickpeas)
- Vegetables (spinach and bhindi)
- Nuts and seeds
- Dairy (Greek yogurt and paneer)
Foods to Avoid or Limit
- White rice
- Maida-based foods
- Sugar
- Fried snacks
Quick and Easy Low GI Indian Recipes
- Sprouts and Moong Dal Chilla
- Quinoa and Vegetable Khichdi
- Ragi Dosa with Coconut Chutney
Frequently Asked Questions
What Do You Eat On A Low Glycemic Diet?
On a low glycemic diet, you typically consume foods such as non-starchy vegetables, whole grains, lean proteins, healthy fats, and fruits with lower sugar content. This approach aims to promote stable energy levels, better blood sugar control, and overall health.
What Is A Good Low Glycemic Breakfast?
A good low-glycemic breakfast includes oats with nuts and seeds or a moong dal chilla with yogurt. You can also have a smoothie with Greek yogurt, berries, and flaxseeds.
What Are Examples Of Low GI Foods?
Examples of low GI foods include whole grains like quinoa and oats, and vegetables like spinach and bottle gourd. Legumes such as lentils and chickpeas are also great low GI options.
What Is A Low Glycemic Diet Menu?
A glycemic diet plan can include a breakfast of oatmeal topped with berries and nuts, then, a lunch of grilled chicken salad with mixed vegetables, and a dinner featuring baked salmon with quinoa and steamed broccoli. Moreover, snacks could consist of apple slices with almond butter or Greek yogurt with a sprinkle of chia seeds.
Contact Us Today
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy as well as Enjoy a long happy life.
Kulcha, a mildly leavened flatbread variety, is an invention of…