In order for you to maintain your current weight, you need to burn as many calories as you consume. To lose weight, you need to burn more calories than you consume.
Weight loss is best done with a combination of reducing calories in your diet and increasing your physical activity and exercise. Selecting foods based on a glycemic index or glycemic load value may help you manage your weight because many foods that should be included in a well-balanced, low-fat, healthy diet with minimally processed foods — whole-grain products, fruits, vegetables and low-fat dairy products — have low- GI values.
For some people, a commercial low- GI diet may provide needed direction to help them make better choices for a healthy diet plan. The researchers who maintain the GI database caution, however, that the "glycemic index should not be used in isolation" and that other nutritional factors — calories, fat, fiber, vitamins and other nutrients — should be considered.
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Show references Augustin LSA, et al. Matthan NR, et al. Estimating the reliability of glycemic index values and potential sources of methodological and biological variability. American Journal of Clinical Nutrition.
Bosy-Westphal A, et al. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage.
As cells absorb blood sugar, levels in the bloodstream begin to fall. When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar. This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar. Type 2 diabetes usually develops gradually over a number of years, beginning when muscle and other cells stop responding to insulin. This condition, known as insulin resistance, causes blood sugar and insulin levels to stay high long after eating.
Over time, the heavy demands made on the insulin-making cells wears them out, and insulin production eventually stops.
Complex carbohydrates: These carbohydrates have more complex chemical structures, with three or more sugars linked together known as oligosaccharides and polysaccharides.
Low-glycemic foods have a rating of 55 or less, and foods rated are considered high-glycemic foods. Medium-level foods have a glycemic index of Eating many high-glycemic-index foods — which cause powerful spikes in blood sugar — can lead to an increased risk for type 2 diabetes, 2 heart disease, 3 , 4 and overweight, 5 , 6 7. There is also preliminary work linking high-glycemic diets to age-related macular degeneration, 8 ovulatory infertility, 9 and colorectal cancer. A review of studies researching carbohydrate quality and chronic disease risk showed that low-glycemic-index diets may offer anti-inflammatory benefits.
Physical form : Finely ground grain is more rapidly digested than coarsely ground grain. But be aware that many darker foods also have high GI scores. Fiber : Foods that are high in fiber generally take longer to digest, and therefore cause your blood glucose levels to rise more slowly than low-fiber foods. High-fiber foods include whole grains, legumes, nuts, seeds, and fruits that are eaten with their skin intact.
Protein : High-protein foods are typically low on the GI scale. Foods like legumes are rich in both fiber and protein, and are a healthy choice for any diet. Other low-GI protein foods include nuts, seeds, fish, and lean meats. Some low-GI foods may be less healthy than high GI foods because they may contain more calories or saturated fat.
For instance, potato chips and ice cream have lower GI scores than baked potatoes, even though baked potatoes are generally a healthier choice.
If you just pay attention to GI values, you might eat too many calories. Some low-GI foods such as peanuts are high in calories and should be consumed in small amounts. Additionally, the rate at which your body processes carbs can vary based on how much you eat, the ripeness of the food, what time of day it is consumed, how it is processed, and other foods that you may eat it with.
The effective GI value can also change based on how you prepare the food and what else you eat with that particular food. Applesauce has a higher GI and a greater effect on your blood sugar than a raw apple. Your body digests proteins and fats more slowly than carbohydrates. Eating proteins and fats at the same time as carbohydrates slows digestion and reduces the effect of the carbohydrate on blood sugar.
Carbohydrate foods that are broken down quickly by your body and cause a rapid increase in blood glucose have a high GI rating. High GI foods include:. Low or medium GI foods are broken down more slowly and cause a gradual rise in blood sugar levels over time. They include:. Some low GI foods, such as wholegrain foods, fruit, vegetables, beans and lentils, are foods we should eat as part of a healthy, balanced diet. However, using the glycaemic index to decide whether foods or combinations of foods are healthy can be misleading.
Foods with a high GI are not necessarily unhealthy and not all foods with a low GI are healthy. For example, watermelon and parsnips are high GI foods, while chocolate cake has a lower GI value. Also, foods that contain or are cooked with fat and protein slow down the absorption of carbohydrate, lowering their GI. For example, crisps have a lower GI than potatoes cooked without fat.
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