Cowboy Gene’s BodyBlog

Glycemic Index and Weight Loss

Traditional thinking led us to believe that complex carbohydrates like rice and potatoes were absorbed slowly, and that simple and refined carbohydrates, like candies and jams resulted in a sharp rise in blood sugar. However recent research has indicated that this is not necessarily the case. There are more factors involved than just simple versus complex or refined versus natural.
The problem with many modern foods on the market is many tend to be highly processed; they often contain lots of added sugar and salt, as well as preservatives. The high sugar content causes a rapid absorption of sugar, the body responds by releasing the hormone insulin. A large release of insulin eventually causes the blood sugar to crash, once again low blood sugar levels will trigger the appetite and the dieter feels hungry once more.
The fact is we burn fat all day; the problem is we often cause any fat loss to be replaced at the next meal because many convenient foods contain lots of refined sugars which cause the pancreas to release more insulin. The high insulin levels drive excess fat and sugars into cells for storage. The result is we rarely gain the benefit of a net loss of body fat. If we could stop or reduce the body from storing fat after eating we would naturally see a reduction in stored body fat. The G.I. Diet does this well if it is followed correctly.
A calorie deficit can also do this but there’’s no guarantee because it is dependent on what the individual eats and how much he/she reduces calories. With a low calorie diet there’’s always the need to burn off extra energy through exercise because we need to tip the balance in favor of burning more than is replaced to produce a net loss of stored fat. The trouble is the body also breaks down muscle to maintain the amino acid pool (protein available in blood). This causes the metabolism to eventually slow down resulting in the weight loss plateau.
After a high-Glycemic load meal, blood glucose levels rise more rapidly and insulin demand is greater than after a low-Glycemic load meal. High blood glucose levels and excessive insulin secretion are thought to contribute to the loss of the insulin-secreting function of the pancreatic beta-cells that leads to irreversible. High dietary Glycemic loads have been associated with an increased risk of developing type 2 diabetes mellitus.
In the first two hours after a meal, blood glucose and insulin levels rise higher after a high-Glycemic load meal than they do after a low-Glycemic load meal containing equal calories. However, in response to the excess insulin secretion, blood glucose levels drop lower over the next few hours after a high-Glycemic load meal than they do after a low-Glycemic load meal. This may explain why 15 out of 16 published studies found that the consumption of low-Glycemic index foods delayed the return of hunger, decreased subsequent food intake, and increased satiety (feeling full) when compared to high-Glycemic index foods The results of several small short-term trials (1-4 months) suggest that low-Glycemic load diets result in significantly more weight or fat loss than high-Glycemic load diets. Although long-term randomized controlled trials of low-Glycemic load diets in the treatment of obesity are lacking, the results of short-term studies on appetite regulation and weight loss suggest that low Glycemic-load diets may be useful in promoting long-term weight loss and decreasing the prevalence of obesity.
The key is to eat more "slow" carbohydrates, also known as complex carbohydrates, or, in simpler terms, "good" carbs. A slow carbohydrate raises blood sugar levels gradually, providing a steady stream of energy to our body’s cells, and especially our brains. Whole grain foods——such as oatmeal, whole wheat bread, brown rice, lentil soup and beans——are great slow carbohydrates.
The fact is eating foods with a low GI value will tend to provide a feeling of fullness for longer and therefore assist those trying to eat less or lose weight. Diabetics can now choose their foods in a more controlled manner. It is important to note that the GI factor is not the key to all weight loss, but it is another excellent another tool. A diet rich in low GI foods is a good diet, provided that there is nutritional variety.

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 based on the extent to which they raise blood sugar levels after eating. Foods with a high GI are those that are digested rapidly, absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by the very virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels; they have proven benefits for health.High blood pressure can be reduced by following a low GI life-style. Low glycemic food is extremely helpful in assisting those who want to lose weight. Low glycemic index foods will increase the sugar levels in the body to sustain energy levels for longer periods of time. This means an individual will feel less inclined to eat because energy is being slowly released into their blood stream. Having good understanding of the glycemic index will also assist with exercise.

SpinachAlthough highly touted as super food rich in iron, spinach was not widely consumed as a food until the late 1930’s with the outbreak of World War Two.