If you only consume low GI foods for a month, your body can experience some noticeable physical and metabolic changes, says Kanikka Malhotra, a nutritionist at the International Sports Sciences Association (ISSA).
“Many individuals lose significant weight due to reduced insulin levels, which promote fat burning and reduce hunger, leading to lower calorie intake,” says Malhotra, adding that a low-GI diet helps stabilize blood sugar levels, reduce insulin spikes, and lower fasting sugar levels.
Total cholesterol and triglyceride levels in the body will often decrease, contributing to improved heart health.
“After adopting this diet, people often see a reduction in their body mass index (BMI) and waist circumference, indicating a reduction in visceral fat,” nutritionist Malhotra emphasizes.
Impact on energy levels, mood and cognition
Low glycemic index foods release glucose slowly, providing sustained energy and preventing the sudden spikes and crashes associated with high glycemic index foods, says nutritionist Malhotra.
This release process helps maintain stable blood sugar levels, reduces feelings of fatigue and increases overall vitality.
Low-GI diets are associated with reduced symptoms of depression and improved mood stability, as they reduce mood swings caused by fluctuating blood sugar levels, she continues.
The steady supply of energy from low GI foods also supports better focus and attention, enhancing cognitive performance over time.
This diet also promotes more stable emotional states and mental clarity.
Disadvantages of a low GI diet
Ms Malhotra warns that relying solely on low-GI foods can limit intake of certain nutrients, especially if nutrient-dense high-glycemic foods are excluded, such as fruits and whole grains.
This can lead to deficiencies in vitamins, minerals and fiber in the diet.
Additionally, some individuals may experience fatigue from lower carbohydrate intake, as low GI diets often emphasize fewer grains and starchy foods.
