The glycemic index was originally developed by Dr. Jenkins in 1981 at the University of Toronto to better predict the glycemic response, or the increase in blood sugar levels, following the consumption of different carbohydrate-rich foods. A low glycemic index diet can help people with diabetes to prevent blood sugar levels spiking and thereby achieve better control of blood sugar. Even if you do not have diabetes, using the glycemic index could help you lose unwanted pounds by helping you stabilize your blood sugar levels.
Low Glycemic Index Foods
Low glycemic index foods are defined as having a glycemic index value of 55 or lower. Only carbohydrate-containing foods are on the glycemic index, which means that meat, poultry, fish, seafood, eggs, cheese and oils do not have a glycemic index, but can definitely be part of a low glycemic inded diet because of they do not influence your blood sugar levels. Low glycemic index carbs include steel cut oats, barley, quinoa, beans, lentils, sourdough bread, basmati rice, sweet potatoes, whole grain pasta, fruits, non-starchy vegetables, milk and plain yogurt.
Improved Satiety and Energy Levels
Low glycemic index diets can help you lose weight because of their higher satiating power. Most low glycemic index foods are less-processed. Because of their usually higher fiber content or larger particle size, they take more space in your stomach and are therefore more satisfying to eat. Moreover, because the carbohydrates in low glycemic index foods are converted into sugar at a slower pace, this diet provides you with a sustained and steady release of energy until the next meal.
Decreased Hunger and Cravings
A diet rich in high glycemic index foods, like potatoes, white rice, white and whole wheat bread and sugar, produce large fluctuations in your blood sugar levels and often result in blood sugar crash, or low blood sugar levels, within a few hours after eating. This crash is often associated with hunger or intense cravings for something sweet or starchy. If you succumb to the temptations, you will likely consume more calories than your body needs and hinder your weight loss. On the other hand, low glycemic index foods help to keep your blood sugar and energy levels more stable, keeping hunger and cravings away.
Long-Term Health Benefits
In addition to helping you lose extra fat, a low glycemic index diet that helps you to better stabilize your blood sugar levels throughout the day can benefit your health in other ways. For example, a low glycemic index diet can help you prolong your athletic performance by providing you with a sustained release of energy over the course of many hours. Moreover, low glycemic index diets are associated with improved blood cholesterol levels and decreased insulin resistance and can result in a reduction of metabolic syndrome and heart disease.
