Glycemic diets were originally designed to help patients with type 2 diabetes manage their conditions. Type 2 diabetics on low glycemic diets were able to lose weight by following the diet, and the diets were quickly adapted as a weight loss diet. Now, many popular weight loss plans are low glycemic diets, and dieters are experiencing success at losing weight and keeping it off.
The Glycemic Index
Glycemic diets are based on something called the Glycemic Index. It first appeared in the "American Journal of Clinical Nutrition" in 1981. In the journal, the authors, a group of researchers from the University of Toronto, outlined how different carbohydrate foods affected blood sugar. The original research was conducted in an attempt to understand impact on blood sugar for the control of diabetes. Since then, the Glycemic Index has become standard terminology that is used to describe how foods affect glucose in the bloodstream.
Low Glycemic Diets
A low glycemic diet aims to help to control insulin release in the body by limiting foods eaten to those with a low glycemic index. Foods with a higher glycemic index cause a spike in blood sugar, which in turn cause the body to release insulin. According to Gary Taubes, author of "Good Calories, Bad Calories," it is the release of insulin that leads the body to store dietary intake as body fat and prevents the burning of fat in the fat cells as fuel.
Low Glycemic Diets vs. Low Carbohydrate Diets
Most low cabohydrate diets are low glycemic diets; however, that doesn't necessarily mean that low glycemic diets are low in carbohydrates. Certain foods that are moderately high in carbohydrates have minimal impact on blood sugar. These are foods that wouldn't be allowed on a traditional low carbohydrate diet, but can be eaten on a low glycemic diet like the South Beach Diet or the Schwarzbein Principle.
Allowed Foods
According to the GI Diet Guide, most animal proteins and fats have a negligible effect on blood sugar, and are therefore allowed on glycemic diets. Most sugar-free dairy products also are low glycemic foods that can be eaten on the diet. Grains are allowed provided they have a glycemic index of less than 55. This includes unsweetened bran and oat cereals, whole grains and sweet potatoes. Non starchy vegetables are also allowed, as are stone fruits, grapes, berries and citrus fruits. Legumes like kidney beans and lentils are also low GI foods.
Conclusions
Eating low glycemic index foods have led to weight loss success for many. Following the GI guidelines can also help in the management of diabetes and pre-diabetic conditions such as Syndrome X and Metabolic Syndrome.
References
- "American Journal of Clinical Nutrition"; Glycemic Index of Foods: A Physiological Basis for Carbohydrate Exchange
- "Good Calories, Bad Calories"; Gary Taubes; 2007
- The GI Diet Guide; High, Medium and Low GI Foods
