Why Does Low Glycemic Eating Reduce Weight?

Created by Dr. David Jenkins at the University of Toronto in the early 1980s, the glycemic index, or GI, is used to predict the glycemic response following the consumption of foods containing carbohydrates. The more a food increases blood sugar levels, the higher its GI, whereas foods causing a small rise in blood sugar levels have a low GI. Foods with a GI value above 70 are considered to have a high GI, while those with a value below 55 are considered to have a low GI. A diet based on low glycemic carbohydrates can help you achieve and maintain a healthier weight.

Increased Satiety

Including more low glycemic foods in your diet can help you feel more satisfied after eating. The exact mechanism is unknown, but it may be due to the fact that foods with a low GI tend to be less processed and higher in fiber. By eating a low glycemic diet, you will feel more satiated, which can result in consuming smaller food portions at every meal.

Reduced Cravings

High glycemic foods, such as pretzels and potato chips for example, make your blood sugar levels go on a roller coaster ride. Your blood sugars will first raise to high levels very quickly and later crash. Blood sugar crashes are associated with the eating urge, and you may feel irresistible cravings for carbohydrate-rich foods. On the other hand, low glycemic foods help you maintain more stable blood sugar levels after eating, which can help you avoid tempting cravings and help you lose weight more easily.

Lowered Insulin Levels

High GI foods are associated with higher concentrations of circulating insulin after their consumption. Insulin is released in response to carbohydrates to help dispose of the extra sugar in the bloodstream by making it enter the cells so it can be used for energy, or stored either as glycogen or body fat. The more insulin you produce, the more likely you are to store body fat. Therefore, eating low GI foods that result in the release of smaller amounts of insulin can help your body start burning body fat, instead of storing it.

Low Glycemic Index Diets

A low glycemic diet is based on low GI foods such as quinoa, barley, oat-based breakfast cereals, sourdough bread, whole-grain pasta, foods prepared with stone-ground whole-grain flour and Basmati rice. Refined flours and processed foods such as most breakfast cereals, crackers and granola bars, as well as potatoes, sugary drinks and desserts should be avoided. Generous amounts of non-starchy vegetables and adequate servings of protein from legumes, poultry, fish, meat, eggs and cheese are encouraged when following a low glycemic diet.