March 30, 2006
What's the Glycemic Index All About?
Dr. Tabor,
I’ve been hearing a lot about using the glycemic index as a guideline for choosing foods. I’m trying to lose weight and would like to know if this system could help me. —Rachele M., PA
Rachele,
As many of us have learned from repeated dieting pitfalls, there is no effortless or short-term way to drop unwanted pounds and sustain weight loss. The most successful route is to adopt good eating behaviors that become a long-term way of life.
Originally developed 25 years ago to help diabetics measure blood sugar, the glycemic index (GI) measures the rate at which carbohydrates are released into the body after food consumption. High GI foods cause a rapid spike in blood sugar, whereas low GI foods create a gradual rise in blood sugar, allowing your body to control insulin production.
When you eat carbohydrates, they are metabolized into glucose in the bloodstream, which raises your blood sugar levels. Then your body produces insulin in order to offset glucose levels. Excessive levels of insulin overwhelm the body. This insulin is forced into fat cells, resulting in weight gain.
Concurrently, repeated overproduction of glucose, caused by extreme blood sugar levels, not only poses health risks, but can also cause your body to become insulin-resistant. High glucose levels and insulin resistance have been associated with obesity, type II diabetes, heart disease, and some cancers.
The GI uses glucose as a benchmark on a scale of 100 points for ranking foods according to how they affect blood sugar levels. Low GI foods are those that score 55 or less on the index. These foods help to curb the appetite and sustain energy levels, since your blood sugar is not on a spike-then-crash pattern. In many studies, shifting to lower glycemic foods aids in blood sugar control for diabetics, lowers LDL (bad) cholesterol levels, and raises HDL (good) cholesterol levels.
High GI foods are those that score 70 or higher. These foods lead to a destabilization of blood sugar levels, increased appetite, and inadequate fat breakdown in the body.
The GI ranking of foods, however, should not be the only factor one considers when dieting. There are low GI foods filled with empty calories and fat—potato chips and candy bars. Certain high GI foods, furthermore, are nutritious and should not necessarily be eliminated from your diet—watermelon, pineapple, and potatoes.
To optimize the GI ranking system for long-term weight loss, you should integrate other healthy actions, such as limiting the consumption of animal fats, saturated fats, and calories.
Recommendations for following a low GI diet:
- Whole wheat/whole grain breads and cereals (also breads containing millet, flaxseed)
- Brown rice, basmati rice
- Oatmeal
- Barley, buckwheat
- Legume products (hummus, baked beans, lentil soup)
- Unsweetened dairy products (milk, yogurt)
- Soy foods and beverages
- Fruits and vegetables
- Foods high in fiber and protein that metabolize slower than sugary, processed foods
Avoid:
- Processed sugars
- White Flour (pasta, rice, breads)
- Saturated and trans fats
Following the framework of a low GI diet in order to promote overall nutrition and lasting weight management can be very effective as long as you remember to think comprehensively. To sustain your dieting accomplishments, continue to consume wholesome foods and maintain an active and healthy lifestyle.
In good health,
Dr. Tabor
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