If you have type 2 diabetes, prediabetes, insulin resistance, hypoglycemia or just want to lose weight, the glycemic index can be a helpful tool for choosing carbohydrates that won't raise your glucose level. Keeping blood sugar and insulin levels stable is key for increasing insulin sensitivity and controlling hunger -- both of which will promote weight loss.
Glucose and Insulin
Your body converts carbohydrates into glucose, your body's primary source of energy. When glucose enters your bloodstream, your pancreas releases the hormone insulin to help move glucose into your cells. If your glucose levels rise suddenly, which often happens after eating sugar or simple carbs, your pancreas can produce too much insulin, leaving insulin in your bloodstream with no glucose. This signals your brain that you need more glucose, often triggering a craving for sweet foods. You may notice that you're hungry again two to three hours after eating a high-carb meal.
Glycemic Index Basics
The glycemic index measures the effect carbohydrates have on glucose. Because protein and fat have a negligible effect on blood sugar, many foods can't be tested for a GI value -- you won't find meats, eggs or oils listed on any glycemic index chart. Foods containing carbohydrates are ranked on a scale from 1 to 100 in comparison to pure glucose, which is arbitrarily assigned a perfect 100. The lower a food scores on the GI, the less impact it has on blood sugar. Foods that score below 55 are "low-GI" foods and should make up the majority of carbs on a low-GI diet. Some foods with a high natural sugar content, such as watermelon or bananas, may not be low-GI foods but can still be included in your diet.
South Beach Diet
The South Beach Diet is a free low-GI diet that can help you stabilize blood sugar and lose weight. It is divided into three phases. The first phase lasts two weeks and restricts most carbs to help jump-start weight loss and eliminate cravings. After that initial two-week phase, you'll add high-fiber, low-GI carbs. The key is to choose the "right" carbs -- nutrient-dense foods that provide vitamins and minerals without extra calories. According to the South Beach diet, if you choose the right foods, you won;t need to count calories, although you will need to practice portion control. Overeating even the healthy foods will stop weight-loss. The third phase is lifetime maintenance, which is similar to the second phase, but allows for more indulgences.
Low-GI Foods
Once you understand how the glycemic index works, you can follow any eating plan you choose -- low-carb/high-protein or low-fat/high-carb; as long as you choose the right carbs, you can achieve your weight loss and health goals. Low-GI foods include almost all vegetables, except starchy vegetables such as potatoes, corn and beets; some fruits, although tropical fruits are often medium-GI foods and should be eaten less often than apples, pears and berries; legumes and whole grains. Grains that include the bran, or outer hull, are higher in fiber and therefore lower on the GI. For example, choose oatmeal rather than sugary processed breakfast cereals.
