Low GI or Low Carb
Low GI or Low Carb… These two popular diets actually have something in common, they both attempt to regulate the rise in blood glucose levels after eating, which can assist in keeping you full longer. And the similarities end here…
A typical low carb diet assumes that all carbohydrates are bad for weight control. Those adopting a low carb diet eat a lot of protein and very little carbs. A good GI diet encourages you to eat plenty of good carbs in every meal.
Low Gi Diet and Low Carb Diet Comparison:
• Low GI diet is a more natural and a lot healthier alternative to a low carb diet and it is a long-term sustainable solution to weight loss.
• Low carb diet will make you lose weight quickly, but much of this weight loss will initially be water and whether this is a long term solution is questionable. The significant carb restriction should be kept short-term.
• The quality of carbs is the key to a low GI diet, whereas a low carb diet restricts the amount of carbohydrates you can have.
• Low glycemic carbs get digested slowly and give you an ongoing energy. Lack of carbs in a low carb diet causes fatigue.
• You get to eat lots of fruits, vegetables and other foods that are rich in complex carbs in a low GI diet, so it is vegetarian friendly. It is difficult for you to maintain a low carb diet if you are a vegetarian as you are required to eat lots of protein.
• Fruits and vegetables that you eat in a low GI diet are full of vitamins, minerals, enzymes and fibre.
• You will find more choices in a low glycemic index diet than in a low carb diet, hence it is less boring. Most low GI foods are high in carbohydrates and are not acceptable in a low carb diet. Most low carb foods are low in glycemic index value and are acceptable in a GI diet.
• Low carb diet is also very low in fiber, followers will need to take fiber supplements to avoid constipation. High fiber foods tend to be low in GI by nature, so you will be eating plenty of fiber in a low GI diet.
• Higher protein foods that you eat in a low carb diet are also higher in fat content, low GI diet promotes eating low fat foods. High amount of animal protein is a burden on kidneys, excess protein can not be stored and must be excreted through kidneys. This can also lead to bone loss and even osteoporosis in more severe cases. Saturated fats may also cause certain types of cancers.
So Low GI or Low Carb ?
Most health experts consider a low GI diet to be healthier than regular low carb diets. The leanest and longest living people in the developed world are the Japanese, who eat a lot of high carb foods like vegetables, rice and grains and not much of high fat animal products. Eating lots of veggies and fruits can help boost your immune system and eating high fat foods may adversely affect your health and lead to cardiovascular disease and stroke. One of the lowest rates of obesity, diabetes, cancer and heart disease in the world are observed in Japan.
What Are Carbohydrates?
Return from Low GI or Low Carb to Glycemic Index home page
Low GI or Low Carb- References:
Last AR, Wilson SA (2006). “Low-carbohydrate diets”. Am Fam Physician 73 (11): 1942–8.
http://en.wikipedia.org/wiki/Low-carbohydrate_diet: Low GI or Low Carb .
Ebbeling, C.B. American Journal of Clinical Nutrition, May 1, 2005; vol 81: pp 976-982.
Low GI or Low Carb: http://www.annecollins.com/ low-carb-or-low-gi-diet.htm.
Is Low Carb the Answer? http://www.nutritiondata.com/topics/ glycemic-index.
