Dieting can be confusing. With a nearly endless amount of information on weight loss out there, it can feel overwhelming to try to separate fact from fiction. Today, we’ll discuss the glycemic index, an often talked about but frequently misunderstood weight loss aid.
What is the Glycemic Index?
Simply put, the glycemic index is a type of eating (not dieting) plan. It was developed in Canada in 1981 to help diabetics make better food choices and to help manage their blood glucose levels.
Essentially, foods that contain carbohydrates in any amount are assigned a number between 1 and 100 called a glycemic index (or GI) value. That number is based roughly on how much and how quickly it will impact on your blood sugar. There are multiple websites that maintain enormous databases of thousands of food items and their GI value, as calculating it yourself can get difficult.
What are the Glycemic Index Classifications and What Do They Mean?
Once each food is assigned a GI value, foods are divided into 3 categories.
● Low (55 or less) – Berries and some other non-tropical fruits, green vegetables, lentils, chickpeas, sweet potatoes, low fat dairy
● Medium (56 to 69) – Bananas, sweet corn, whole wheat bread, grapes
● High (70 or more) – White bread, potatoes, white rice
The lower the food’s GI value, the slower the body digests, absorbs, and metabolizes it. The side effect of those slower processes means the body’s natural rise in blood glucose also happens slower and lower. This leads to much lower insulin levels (and spikes) in the body.
Lower GI value foods also provide a longer, more sustained energy source for the body (instead of the “crash and burn” of a high GI value food).
The Glycemic Index and Dieting
While the glycemic index isn’t specifically for dieting, it can be a helpful tool to help guide a weight loss plan. People who don’t want to have to follow a strict diet focusing on counting every calorie or carbohydrate will find it especially useful, although most low GI diets are also naturally low carb.
Our collective experience over many years has shown that using the glycemic index formula works very well for a person who is overweight. By reducing your high-processed carb intake, you decrease the demand for the hormone insulin, thus decreasing your appetite and fat deposits.
Following this formula, you will gradually develop new ways of thinking about food, your weight and your general health!