Low Glycemic Diet — health?
I recently started a Low Glycemic Diet. I’m only 5% body fat, so I’m not trying to lose weight. I just want to eat a little healthier and feel a little better.
The main reason for this diet is to clear up my skin. I’m almost positive this is working, but I’m worried about how healthy this diet is.
I’ve been eating a ton of fruits and vegetables to make up for not eating grains and wheat. I would guess that 60% of my calories were coming from grains and wheat before and, now that I’ve cut them out completely, I’ve been feeling fatigued. I know that cutting carbohydrates out of your diet entirely is not very healthy, but I’m eating plenty of them by eating fruits and vegetables.
Is there something I need from grains and wheat that I’m not getting or am I just adjusting to a new diet?
Thanks
Low GI diets are a good thing and definitely a step in the right direction. However, there is no need to cut out some of the stuff you’re cutting out – whole grains ARE low GI; you just have to make sure you’re getting whole grains from correct sources. For the most part, breads, pastas and cereals contain a lot of sugar and processed ingredients along with the whole grains so they aren’t a good choice for this diet type.
Some examples of low GI whole grains: whole oats, pearled barley, brown rice, red rice, rie. Another component to consider it the glycemic load. Most fruits and veggies have a very low GL and this is likely why you don’t have the energy you had before. High GL load carbs do include many of the grains as well as things like potatoes.
Another culprit may be that you’re not supplanting the former energy source of carbs by increasing protein and essential fatty acids (EFA). Fats are a necessary macronutrient and should not be reduced too much. Proteins are often overlooked so make sure you’re getting protein in every meal.
I’d suggest not cutting out grains entirely. Also, cycling your carbs is an effective means of cutting down and managing insulin levels. Have a serving of carbs with your first meal, such as whole oats, then another serving in the afternoon, such as brown bismati rice. As you approach nighttime reduce your carbs and increase your EFA’s while maintaining protein intake, and only have low GI/GL fibrous veggies with those in the evenings as your carb.
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