The glycemic index is best used as a guideline to help you choose carbohydrates that won't have a big effect on your blood-sugar levels. Developed at Sydney University in Australia, the glycemic index, or GI, tests foods that have carbs to see how quickly they cause your blood sugar to rise. Foods are scored 1 to 100 in comparison to pure glucose, which scores a perfect 100. The higher a food scores, the faster it spikes your blood sugar and the more insulin your body will have to produce. A low-GI diet can help stabilize blood sugar, lower cholesterol levels and delay or prevent type 2 diabetes.
Why is the Glycemic Index Important?
Eating foods low on the glycemic index -- generally those that score 55 or less are considered low-GI foods -- can help regulate blood sugar. Your body's primary energy source is glucose; your body can easily convert certain types of carbohydrates to glucose, specifically sugar and starch. The faster your body can turn food into glucose, the higher your blood-sugar level rises and the more insulin your pancreas produces. A sharp spike in glucose can cause your body to produce too much insulin. Excess insulin in your bloodstream can trick your brain into thinking you need more glucose, triggering hunger -- and usually a craving for sugar that your body can quickly turn into glucose. This cycle of high and low blood sugar can lead to weight gain, insulin resistance and type 2 diabetes. Choosing foods low on the glycemic index can stop this damaging cycle.
The South Beach Diet
The South Beach Diet is a low-GI eating plan that helps you choose the right carbs -- those high in fiber and low in added sugar. Fiber is another type of carbohydrate, but unlike sugar and starch, fiber slows digestion and helps keep blood sugar stable. High-fiber foods also promote weight loss, because they add bulk without calories, helping you feel full. This might cause you to eat less often and consume fewer calories, resulting in weight loss. The South Beach Diet doesn't call for calorie or carb-counting; it claims that simply by choosing the right foods and eliminating added sugars, processed foods and empty calories, you'll lose weight without becoming overly hungry.
Nutrisystem
Nutrisystem is a meal-delivery food service based on the glycemic index. Ideal for people who don't have the time to shop, plan and cook meals, Nutrisystem provides portion-controlled meals and snacks that are low in fat and sodium but high in protein and fiber -- permitted carbs are based on the GI. You'll still need to supplement the Nutrisystem meals with fresh fruits, vegetables and dairy products, but menu plans are included with the program, so you'll know exactly what to eat and how much.
Other Diets
The Atkins Diet, the Zone Diet and the Diabetic Exchange List Diet all suggest using the glycemic index to choose nutrient-dense carbs that provide essential vitamins, minerals and fiber. For diabetics, the glycemic index is especially important, as it can help prevent both hypoglycemia and hyperglycemia. It's important to note that the GI alone may not help you lose weight -- you'll still need to practice portion control and exercise. Eating too many calories, even from healthy foods, will stall your weight-loss efforts.
