Low Glycemic Index Eating And The Road To Weight Loss And Health

By Ellen Agius

The Glycemic Index (GI) was developed 20 years ago through research on diabetic diets and looking at more complex carbohydrates (sugars) that took longer to process and digest than simple carbohydrates. Therefore this resulted in measuring the Glycemic index of foods.



The Glycemic Index (GI) measures the effect of foods on your blood sugar levels. Eating foods with a high glycemic index value will raise the blood sugar level more dramatically than foods with a low glycemic index value. For example, foods that are processed more quickly by the body rank higher on the Index than foods that take longer to be digested by the body.



The GI values are a measure of 1 to 100 where pure glucose has a value of 100. Therefore a value of 50 indicates that the food has an effect on blood sugar equal to half that of glucose.



The World Health Organisation recently recommended that people based their diets on low glycemic foods. Research has shown that very high glucose levels after meals, called glucose spikes, are damaging to our arteries and various blood vessels, and they promote far too much insulin to be around.



Thus the GI is having a pronounced affect on the health community, with many Doctors and nutritionists now recommending the GI to patients with diabetes and/or obesity. Eating foods with a low GI value tend to provide a feeling of fullness for longer and therefore assist those trying to eat less or lose weight. In addition, diabetics can now choose their foods in a more controlled manner.



A diet rich in low GI foods is a healthy diet, provided that there is nutritional variety. Individuals who use this low GI diet plan claim they are able to lose weight as well as retain more muscle.



When looking at weight loss high GI foods are bad for weight control for two reasons- Firstly, the glucose spikes stimulate hunger because you are getting that dramatic drop in glucose, two hours after eating. By eating low GI foods you feel fuller for longer. Secondly, insulin is a storage hormone that stockpiles nutrients for later use by the body. A high-GI diet causes a lot of insulin to be produced and when you have too much insulin in your body, it makes it easier to store fat and harder to burn it.



To successfully lose weight and maintain weight loss you need to base your diet on foods that rank in the low to medium range on the Glycemic index. To start burning fat a diet based on foods ranked at 55 or below is recommended. Dieters should plan to be on this low GI plan for about six months depending on how much weight they want to lose. After that time period they can advance to maintenance and may eat low as well as medium foods according to the glycemic index.



It is also important to understand that exercise is an important component of a weight loss plan in order for it to work effectively. Individuals must be dedicated to participating in an active and healthy lifestyle. This is not a diet but a change in lifestyle to create a healthier you.



One of the major advantages of eating low GI foods is that it is not restrictive as many other weight loss plans are. For example, you can have some carbs on this diet as long as they are good carbs and they rank low on the glycemic index. In addition, it is perfectly okay for you to eat out. Once you have become familiar with which foods rank low on the index you can then usually find something on any menu which is acceptable according to the low Glycemic Index.



The low glycemic way of eating has proven to be quite effective at managing diabetes, promoting weight loss and encouraging a healthy lifestyle. Here is the heart of low GI eating, your body will love it.



About the Author: Ellen Agius is an International Health and Wellness consultant and Certified Member of the International Association of Nutritional Education. She has helped hundreds on their path to wellness. For more information and support with a safe weight loss program visit http://www.losefatsafelyforever.com

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