GLYCEMIC IMPACT DIET
The Glycemic Impact Diet is based on the systematic ranking of carbs on a scale of 0 to 100 according to their impact on blood sugar levels after eating. Essentially, low GI diets have many benefits for weight control.

The Glycemic Impact Diet (GI Diet) is based on a balanced approach towards nutrition and blood sugar. Following the research and support that originated in Europe with the Glycemic Index Diet, the Glycemic Impact Diet plan is embraced as an easy to adopt plan that can be followed for the rest of your life.

What is the Glycemic Index?
About ten years ago, scientists developed a method to determine how carbohydrates impacted the blood sugar level. This measure is called the Glycemic Index. Good carbs raise the level only a little while bad carbs raise the level a lot. The Glycemic Index is derived as a number with table sugar as a reference at 100. Numbers below 54 are considered good and those above that number are considered bad. The index compares foods gram for gram of carbohydrate. Carbohydrates that break down quickly during digestion have the highest glycemic indexes and the blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

Glycemic Impact Meal Plans
The meal plans of the Glycemic Impact Diet are made up from the following principles:
• Approximately 40% of calories are from unrefined, complex carbohydrates, including whole grains and whole grain breads and cereals, and whole pieces of fruit instead of juice.
• About 30% of calories are from lean protein (fish, chicken and the occasional beef and pork) with vegetarian options that include soy protein, tofu and textured vegetable protein.
• About 30% of calories are from healthy fats, including nuts, fatty fish, avocado and olive oil.

Pros
Good recipes and meal plans. Good food lists.

Cons
A little learning curve as there is a lot of information to absorb.

The Bottom Line
An excellent diet with a very complete look at the role blood glucose plays in health and the role of carbohydrates in controlling blood glucose. After getting past the learning curve, this diet may actually be easier to stay on long-term than most diets.