A glycemic index diet is a balanced and nutritionally sound diet. All food groups, fats, proteins and carbohydrates are included in the glycemic diet. Minerals, trace minerals, vitamins and antioxidants are also present in adequate amounts. You can use the glycemic values of foods to choose nutritious foods that support body fat loss and good health.
Glycemic Index and Nutriional Properties
Glycemic index is a measure of how rapidly a given food raises plasma glucose. The glycemic index of glucose, at 100, is used as the reference value. Glycemic index value of 55 or lower is considered low, and value of 70 or higher is high. The highest glycemic values are generally found among carbohydrates, which are glucose-rich foods. Proteins and fats have low values.
Losing Weight
You can reduce body fat by eating low glycemic foods in moderation. Moderation is important, because eating too much of anything can promote body fat. On the glycemic diet, your effort is focused primarily on choosing the proper carbohydrates. For example, quinoa, with a glycemic value of 38, is a better carbohydrate than white rice, which has a value of 70. Two effects of this dietary protocol that support weight loss include appetite control and improvement in insulin sensitivity.
Appetite-Control
Low glycemic foods promote stable plasma glucose at normal levels. Stable blood glucose helps curb your appetite, making it easier for you to eat a healthy diet without hunger. Glucose enters the bloodstream gradually when you eat low glycemic foods. The resulting stabilization of blood glucose prevents big spikes in the plasma level of insulin. Spikes in insulin levels facilitate body fat synthesis. They also accelerate the uptake of glucose by the muscles and liver. This glucose uptake causes the plasma level of glucose to go down sharply, a change that makes you hungry and causes you to overeat. Glucose is the primary factor that regulates the release of insulin from the pancreas. A large increase in the plasma level of glucose causes a large increase in insulin release. This subsequent increase in insulin release causes plasma glucose to go down sharply. High glycemic foods produce big spikes in the plasma level of insulin, and produce big swings in blood glucose levels from very high to very low. These big swings often lead to obesity.
Insulin Sensitivity
Improvement in insulin sensitivity is another effect of plasma glucose stabilized at normal levels. With improved sensitivity, insulin can do its job more effectively. Insulin-dependent activities, such as maintenance of a steady-state plasma level of glucose, can be handled by low levels of insulin. Plasma glucose can then be maintained by insulin-dependent acceleration of glucose transport into the muscles and liver. The storage of glucose as fat in the fat cells would be minimal. Increased body fat and obesity can then be avoided.
