Following a diet consisting mainly of foods that are low on the glycemic index may help you to lose weight. It may even have other health benefits. However, it may be difficult to find the information you need to follow this type of diet on your own, and there are problems with basing your diet solely on the glycemic index. Other factors need to be taken into consideration, as well.
Glycemic Index
The glycemic index is a measurement that compares how different foods containing carbohydrates affect your blood sugar after you eat them. Foods high on the glycemic index cause your blood glucose to rise more quickly and cause a sharper rise in glucose levels than foods that are low on the glycemic index. This is a useful tool for diabetics, who need to control their blood sugar levels.
Effect on Weight Loss
If you follow a low glycemic index diet, it may help you to feel full longer and control your appetite, helping you to lose weight. However, the evidence for increased weight loss over traditional diets is limited, according to Jerry J. Mayo, Ph.D., a registered dietitian and associate professor at Hendrix College.
Compared to High Protein Diet
Following a low glycemic index diet for weight loss may be better than following a high protein diet, according to a study published in 2006 in the "Archives of Internal Medicine." Although individuals in both groups lost similar amounts of weight, the high protein diet led to increases in LDL cholesterol, which did not occur in the low glycemic index diet.
Considerations
Glycemic index lists do not include many foods, and the glycemic index of foods varies based on a number of factors, including the way the food is prepared and what other foods it is eaten with, making it hard to determine the exact glycemic index of your meals. Also, the glycemic index says nothing about the nutritional value of a food. Foods high in calories, saturated fat or sugars may be low on the glycemic index, while other more nutritious foods are higher on the glycemic index. Choose mainly fruits, legumes, vegetables and whole grains that are high in fiber and limit processed food to help with weight loss.
