Everyone knows that the food we eat becomes energy for our
bodies. It turns out that different foods turn into energy at different rates,
and this difference in the rate of digestion can make a big difference when we’re
trying to lose weight. Learn about the glycemic index and its impact on your
body.
The glycemic index refers to the rate that a particular
food converts into blood sugar. The higher the number, the faster your blood
sugar rises. So orange juice has a higher glycemic index than oatmeal, for
example.
The concept behind low glycemic index diets, called low
glycemic diets or GI diets, is that avoiding sharp rises in blood sugar can
help you lose weight. An increase in blood sugar triggers increased levels of
insulin, the hormone that allows muscle cells to use blood sugar. Higher
insulin levels are associated with increased conversion of glucose (blood
sugar) into fat. So less insulin could result in less fat.
Eating low glycemic index foods avoids blood sugar spikes
and insulin secretion spikes. This is thought to help reduce obesity, high
blood pressure, stroke and heart disease. Possibly, putting our bodies through
these insulin spikes could lead to insulin resistance, the key driver for type
II diabetes.

So what kinds of food have a low glycemic index? Think
nuts, beans, lentils, cereals, proteins and lots of fiber. Eat more whole grain
bread rather than the wonder variety. Skip the potatoes and have some kidney
beans instead.
Most people find that eating a low glycemic diet is easy,
and that over time their food cravings go away. Many doctors believe that food
cravings are a side effect of insulin spikes, so this makes sense. The GI diet
doesn’t force you to give up food, just select different foods in some cases.
You don’t go hungry; you just fill up on food with a lower glycemic index.
Nice!
Could the low glycemic diet work for you? There’s no
medical proof that you will lose weight just because you eat low GI foods, but
reducing cravings can certainly help you binge less. That can’t hurt your
weight loss goals!
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