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Glycemic Diet Information

Feb 7, 2011 | By Stephanie Chandler
Glycemic Diet Information
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With the discovery of the role saturated fat plays in weight gain, high cholesterol levels and heart disease the percent of fat calories consumed decreased over the past 20 years. Despite this, the prevalence of obesity has greatly increased over that same time period, according to the Centers for Disease Control and Prevention. This prompted researchers to question the role carbohydrates play in weight gain. Although originally classified as either simple or complex based on their structure, carbohydrates produce a varied blood glucose response, now defined as the glycemic index, that ultimately affects weight. It is important to understand the glycemic index and the role it plays in your weight.

Glycemic Index

The glycemic index, developed in 1981, ranks specific foods on their potential to raise blood sugar -- also known as glucose. This ranking system compares foods to a reference food, either pure glucose or white bread, and reports the GI number as a percentage. Foods with a high glycemic number raise blood glucose levels faster and higher than foods with a low GI number. For example, a baked potato ranks at 76 on the glycemic index scale. This means that a potato causes 76 percent of the blood glucose response to the same amount of pure glucose.

Glucose and Insulin

The body needs glucose, as this serves as the main source of energy for the cells. Since carbohydrates break down into glucose, they serve as the main source of energy for the body. Once the body digests carbohydrates, the glucose produced enters the bloodstream. There it travels to cells throughout the body. In order to absorb and use glucose, cells need insulin -- a hormone produced by the cells in the pancreas. Following a meal, when glucose levels rise, the pancreas produces and secretes more insulin to help cells use the glucose. Eating high glycemic foods that cause a rapid spike in blood sugar levels puts added stress on the pancreatic cells, causing them to wear out over time. This can can lead to diabetes.

Insulin and Weight Gain

Consuming high glycemic foods over time can lead to weight gain. The rapid spike in blood sugar causes an increase in the amount of insulin released which causes blood glucose levels to drop lower in a shorter amount of time, according to the Linus Pauling Institute. This can cause you to feel hungry faster and eat more in order to feel better, resulting in weight gain. In addition, insulin prompts the conversion of excess blood glucose into fat, which either circulates in the blood, where it raises triglycerides and cholesterol, or is deposited as body fat. Although long-term studies to determine the effect of eating low glycemic foods and weight loss need to be conducted, short-term studies confirm that eating a low-glycemic diet can promote weight loss, according to the Linus Pauling Institute.

Lower Your Glycemic Load

Because the glycemic index only provides for the ability to know how each specific food will affect blood sugar levels, you must determine your glycemic load which is calculated by multiplying the glycemic index by the number of grams of carbohydrate consumed and then dividing by 100. This takes into account not only the ability to increase blood sugar, but the amount of the carbohydrate you consumed. In order to facilitate weight loss through a low glycemic diet, you must lower your total glycemic load. This can become difficult, especially since the glycemic index of foods cannot be found on a nutrition label. An easy change is to increase your daily consumption of whole grains, nuts, legumes, fruits and non-starchy vegetables. Also, decrease your consumption of starchy high-glycemic foods, like potatoes, bread and white rice, and sugary sweets like cookies and candy.

References

Article reviewed by Billie Jo Jannen Last updated on: Feb 7, 2011

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