Carbohydrates are under increasing scrutiny by nutritionists. New diets are emerging that offer alternatives. Among these alternatives, the low GI diet and the ketogenic diet are gaining more and more followers. The effects range from weight loss to improved health and increased energy. While both diets are closely related to carbohydrates, they are quite different.
The low GI diet
As a reminder, the low GI diet aims to avoid insulin spikes as much as possible. These peaks disturb the body and tire the organs. In the medium term, they can cause weight gain, and in the long term, they can promote the onset of type 2 diabetes or cardiovascular disease.
To avoid these insulin peaks, the principle is simple: avoid eating any high GI food that would cause an insulin peak. As part of this diet, we therefore prefer low GI foods (below 55), and we favour fibres.
For example, legumes and whole grains are favored, in addition to vegetables and fruits that are sources of precious fibers. A low GI diet therefore observes the glycemic index of a food to combine them and optimize the final GI of the dish.
The ketogenic diet
In contrast, the ketogenic diet focuses mainly on the amount of carbohydrates consumed. The principle is to limit the intake of carbohydrates, and to favour the intake of lipids and proteins.
It is essential to understand these three sources of energy for the body. In the classic scheme, carbohydrates are the main source of energy; when we adopt a ketogenic diet, we restrict the carbohydrate supply. The metabolism is therefore transformed. Fat becomes the main source of energy, allowing the body to burn fat quickly.
In a ketogenic diet, the only restriction is on carbohydrates. Starchy foods, legumes, grains and juices are eliminated. On the other hand, lipids and proteins are not limited in quantity. This is why it is called the "fat diet": good fats (avocado, vegetable oil, hard cheese) are indeed welcome!