The desire to lose unwanted pounds oftentimes overrules our common sense, as people resort to fad diets and unsafe or ineffective dietary supplements to achieve a quick fix. But, choosing foods based on the GI [Glycemic Index] can support weight loss, increase your energy and vitality and, in the long term, reduce your risk of diabetes and other chronic health problems.
Introduced by a Canadian researcher in the 1980’s, the GI is a system of ranking all forms of carbohydrates on a scale of 0 to 100 on how they affect blood sugar levels and consequently insulin levels.
Examples of low-GI foods include green leafy vegetables; most beans, apples, pears and berries; oat bran and pumpernickel bread; brown rice and pasta; plain yogurt; and dark chocolate. High-GI foods include refined white flour products including white bread; bagels and crackers; baked potatoes and French fries; white rice; sugar-rich candy and soda; and most pastries and donuts.
Continually eating high-GI foods can cause blood sugar and insulin levels to dramatically fluctuate through the day which can reduce the body’s sensitivity to insulin and result in a cycle of unhealthy cravings and fat storage.
Getting off the blood sugar roller coaster will help you feel more energized; promote the utilization of fat for energy; and decrease your appetite and cravings, especially for high-GI foods. The first step is to learn the difference between low and high GI foods. Visit glycemicindex.com for a comprehensive listing of GI ratings. As much as possible, choose low or moderate GI foods and avoid high-GI foods.
Here are some other points to consider.
While the GI can help you spring into shape, there are two elements that should be included in your weight management program: regular exercise and smart supplements.
Exercise is absolutely critical for weight loss and optimum health. Studies have shown that regular exercise can enhance calorie burning, reduce fat storage and improve blood sugar control. Aim for 30 minutes to 1 hour of moderate intensity activity each day.
Clinical studies have shown the benefits of certain nutritional supplements such as Phase 2, a standardized extract of the white bean. Phase 2 may reduce the digestion of starches and assist in weight control when used in conjunction with a sensible diet and exercise program.
Green tea also offers a number of health benefits. It can help lower cholesterol and blood pressure, protect against certain cancers, block bacteria and viruses, improve digestion and also help support weight loss.
The GI offers us a greater understanding of how carbohydrates are processed in our body and how we can make better choices for better health. Taking the time and effort to spring into shape with the GI, combined with regular exercise and smart supplementation, will yield better results than the temporary results from a fad diet.
Sherry Torkos, B.Sc, Phm, is a nutrition expert and author of the new book The Glycemic Index Made Simple.
