Glycemic Index and Weight Loss
If you have ever seen a Nutrisystem commercial, you are missing out. In fact, check this one out before you go any further, it’s worth watching.
Did you catch the bit on the “proven science of the Glycemic Advantage?” I love that line. The good folks over at Nutrisystem have found a way to scientifically determine which carbs are good and which carbs are bad, and created a weight loss program around that premise. At first glance it may seem that the judgment on some carbs is too harsh. Maybe the “bad” carbs had a rough up-bringing and they never had an appropriate role model to teach them any other life-path.
Jokes aside, Nutrisystem , and may other diets are based on the notion of the glycemic index. Glycemic index (GI) is a way of ranking carbohydrates in terms of how quickly your body can break them down into usable sugar in the blood. Pure glucose, the most usable form of sugar, has a GI value of 100. Low GI foods have a value of around 0-30 and are found in foods like legumes, lentils and bitter fruits. Medium GI foods, like sweet fruits and whole grains have a value of around 30-60. Processed bread, food with added sugar and dried fruit are high GI foods with a value over 60.
Glycemic Index is important because the rate that carbohydrates are converted into glucose impacts your blood sugar levels. High GI foods increase blood sugar rapidly which triggers a large release of insulin. Insulin reduces the level of blood sugar by storing some of the sugar as fat. This roller-coaster effect on blood sugar is problematic for those with diabetes or pre-diabetes, but it is also bad news for people concerned with their weight.
Making some substitutions to replace high GI foods in your diet with low GI foods can help you lose weight. A 2009 review of randomized, controlled trials found a consistent effect of weight loss for those who followed diets rich in LGI foods. One study from the review showed equal weight loss for those engaged in an energy restricted, low fat diet that included high GI foods compared to an unrestricted low glycemic index diet. The people on the low GI diet were allowed to eat until they were full for the duration of the diet whereas the conventional dieters where compelled to monitor and restrict their food intake. And there was no difference in weight loss between the two groups! If you do not like the hassle of dieting but need to lose weight, consider incorporating more low GI foods into your diet. It is by no means a magical solution or an excuse to overindulge in fatty foods but it just may be a kick start your weight loss. Look at the GI table below for some examples of common foods and think of some meals and snacks where you can swap a high GI food for a low GI food. This is far from a complete description of how to use glycemic index to your advantage.
Please contact Personal Fitness Trainer Hunter Spencer with your questions.