A popular tool for picking and choosing what carbohydrates to consume is the glycemic index, which ranks carbohydrates on how quickly they will raise your blood sugar. While this tool might encourage some healthful eating habits, it is not without potential side effects.
Blood Sugar and Weight Gain
Your body uses carbohydrates to produce glucose, a type of sugar that serves as your cells' primary energy source. If you eat a lot of foods that quickly convert to blood sugar and create more than your body needs, it stores excess glucose as fat. The glycemic index is designed to help you choose foods that will prevent large spikes in blood sugar and thus prevent the subsequent weight gain that can result from picking the wrong carbohydrates.
Basics of Diet
While a diet that revolves around glycemic index principles puts a focus on eating certain types of carbohydrates, it is not necessarily a low-carbohydrate diet. Using this index does not require you to stick to a set amount of carbohydrates or calories. Diet plans that employ the index might have their own sets of requirements. Rather, you are advised to stick to carbohydrates with a certain ranking. Anything ranking above 70 such as white bread or white rice should be avoided while foods ranking 55 and below are considered acceptable. Eating carbohydrates that break down more slowly create steadier rises in blood sugar and help you feel fuller longer, leading to better appetite control.
Research
According to MayoClinic.com, research regarding the effectiveness of GI diets has been mixed. It notes that some studies have shown no difference in the level of hunger when comparing consumption of a high GI or low GI food.
Potential Problems with GI
Many elements determine how a food will affect your blood sugar. Exercise physiologist Greg Landry, writing for Sideroad.com, explains that many other factors influence blood sugar, including portion size and what other types of foods you eat at the same time. While Landry acknowledges that many types of carbohydrates, including white flour foods and sugar, are a problem, he believes many healthy carbohydrates such as brown rice get a bad rap. Additionally, the index bases its ranking of a particular food based on a serving that provides 50 g of carbohydrates. Depending on the food, this could represent a serving size well beyond what you would typically eat in one sitting.
MayoClinic.com also explains that the glycemic index ranking does not take nutrient content into account and foods with a low glycemic index ranking might not necessarily be healthful.
Dangers of Low-Carbohydrate Diets
Restricting carbohydrates too much can lead to a host of problems. It can lead to muscle fatigue and loss of muscle tone. Many carbohydrates provide fiber, which is necessary to promote regularity and general bowel health as well as other important nutrients. Eating a diet that focuses heavily on proteins runs the risk of excess cholesterol and fat.
