The low glycemic index way of eating may be one of the best ways to lose weight, according to Professor Jennie Brand-Miller at the University of Sydney. Participants in Brand-Miller's study, the results of which were published in 2006 in the "Archives of Internal Medicine," lost more weight and fat with this diet than with a high glycemic index diet, with the effect being more pronounced among women. This diet may also have other health benefits, but it isn't right for everyone. Consult with your doctor before changing your diet.
Features
The glycemic index measures how quickly your blood sugar rises after you eat different foods containing carbohydrates. Foods are compared with a control, such as glucose or white bread, and given a glycemic index score. Scores of 55 or below are considered low glycemic index, those between 56 and 69 are rated medium glycemic index, and those above 70 are rated high glycemic index. Diets using the glycemic index usually consist of high amounts of low glycemic index carbohydrates and low amounts of fat.
Benefits
Following a low glycemic index diet may reduce your risk for type 2 diabetes, heart disease, gallbladder disease and obesity, although more research is needed to verify these potential health benefits. This type of diet also can help you control your blood sugar if you have type 2 diabetes.
Considerations
You may not have an easy time trying to eat foods low on the glycemic index since most foods do not list their glycemic index score on the package, and not all foods are contained in glycemic index lists. Also, the exact glycemic index of foods varies based on a number of factors, including how they are processed, how old they are, how they are cooked and what other foods you eat at the same time.
Risks
Most of the foods recommended in a low glycemic index diet are those that are recommended for good health anyway, such as vegetables, legumes, low-fat milk, whole grains and fruits. However, some foods that are high in the glycemic index are actually healthier than some of those that are low on the glycemic index. Theoretically you could choose many foods that are high in sugar and fat and still be eating the low glycemic index way. This would increase your risk for obesity, type 2 diabetes and heart disease, rather than reducing it, according to the Mayo Clinic. Take both the nutritional value of foods and the glycemic index into consideration for best results.
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