Choosing foods based on their glycemic index has been used in weight loss programs. However, the importance of glycemic index during weight loss remains controversial. The best weight loss program varies from person to person and should be based on an individual's ability to adhere to the program. Choosing low-glycemic index foods has potential to help some people lose excess body weight.
Background
Glycemic index, or GI, is a score assigned to carbohydrate-containing foods based on how they increase blood sugar levels. GI scales were developed to help diabetics control high blood sugar levels. GI scores are assigned on a scale of 1 to 100. Low-GI foods tend to take longer to digest and cause less of an immediate increase in blood sugar than high-GI foods. Some commercial weight loss plans that are based on glycemic index claim low-GI foods help increase weight loss.
Basics
According to the Mayo Foundation for Medical Education and Research high-GI foods include rice, white bread, potatoes and water melon, while lower-GI foods include peanuts, skim milk, legumes and several types of raw whole fruits and vegetables. The American Diabetes Association notes that fat and fiber in foods can help reduce GI, while processing and cooking foods tends to increase their GI. For example, whole grain bread has a lower GI than white bread.
Benefits
Although research shows inconsistent results regarding the benefits of glycemic index for weight loss, the Linus Pauling Institute reports that 15 of 16 studies found that low-GI foods increased satiety after meals and delayed the return of hunger, which could be beneficial for weight loss.
Concerns
Since low-GI diets are somewhat complex to follow, long-term adherence to GI diets could pose a problem. In addition, the American Diabetes Association reports that the total amount of carbohydrates in foods is more important than GI when predicting blood glucose response.
Expert Insight
Diets that lead to a reduction in calorie intake are effective for weight loss. Hypocaloric low-GI diets are effective for people who can adhere to the diet long-term. High-protein, low-carbohydrate and low-fat diets have also been shown to be effective when total daily calories were reduced. A 2006 study published in the "Archives of Internal Medicine" found that overweight and obese young adults lost significantly more weight when following either a high-carbohydrate, low-GI diet or a high-protein, high-GI diet.
References
- Mayo Foundation for Medical Education and Research: Glycemic Index Diet: Losing Weight with Blood Sugar Control.
- American Diabetes Association: Glycemic Index and Diabetes
- Oregon State University Linus Pauling Institute: Glycemic Index and Glycemic Load
- "Archives of Internal Medicine": Comparison of 4 Diets of Varying Glycemic Load on Weight Loss and Cardiovascular Risk Reduction in Overweight and Obese Young Adults: Joanna McMillan-Price et al.: July, 2006
