Losing weight can be a struggle for many. Although you may have the best intentions, many things can get in the way. Hunger, intense cravings and the feeling that only looking at food makes you gain weight are examples of factors that can interfere with your weight loss plan. However, there are a few dietary strategies, such as including low glycemic index foods, that can aid your weight loss process.
Glycemic Index Measurement
The glycemic index, or GI, is measured by evaluating the glycemic response, or the impact on blood sugar levels, of carbohydrate-containing foods. Carbohydrate is a nutrient comprising starches, sugars and fiber. Once digested, carbohydrates are broken down into sugar, which then enters the bloodstream elevating blood sugar concentrations at the same time. Foods causing a larger and quicker increase in blood sugar levels are characterized by a high GI, of 70 or higher, whereas foods resulting in a smoother and more gentle rise in blood sugar levels are considered low GI foods, with a GI value of 55 or below.
Feeling Fuller Longer
One of the benefit of eating a low GI diet is to prevent you from feeling hungry. Low glycemic foods are associated with increased satiety and satisfaction for a longer period of time after a meal, as explained in "The Proceedings of the Nutrition Society" of May 2010. Because low GI foods help you feel less hungry, it can help reduce your calorie intake without starving which can lead to easier weight loss.
No More Cravings
Eating a lot of high GI foods makes your blood sugar levels rise and fall like a roller coaster. After your blood sugar levels reach a high, your body will secrete insulin to lower the amount of sugar in your blood. This quick drop in your blood sugar concentrations can trigger cravings, especially cravings for carbohydrates, whether it is for starchy foods, such as potato chips, pretzels or bread, or for sugary foods, such as candies, granola bars and cookies. This is why a low glycemic index diet can help you regulate your blood sugar levels and prevent these cravings from ruining your diet.
Fat Burning
When you eat carbohydrate-containing foods, your pancreas secretes insulin to dispose of the extra sugar circulating in your bloodstream. It does this by helping sugar enter the cells where it is first used for energy and the excess is stored as glycogen or body fat. This is why insulin is considered a fat storage hormone. More insulin is secreted in response to the consumption of high GI foods, compared to low GI foods, as explained in the 2002 issue of the "American Journal of Clinical Nutrition." Therefore, eating a low GI diet help your body store less fat so you can start losing it.
References
- University of Sydney: The Glycemic Index
- "The Proceedings of the Nutrition Society"; Glycaemic Index, Appetite and Body Weight; Ford H. and Frost G.; May 2010
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Value; Kaye Foster-Powell et al; 2002
- Harvard School of Public Health: Glycemic Index and Glycemic Load for 100+ Foods
- Weight Loss For All: Glycemic Index Diet
