Does the glycemic index (GI) matter for weight loss?
Firstly, what’s the GI index? Before the GI index came out, carbohydrate counting was one way that foods and meals were analyzed.
Carb counting has been replaced by the glycemic index, a tool that is particularly useful for people with diabetes. The GI measures a food’s ability to mount an insulin response.
It’s a little bit like flammable substances. If you throw gasoline on a fire, you’re going to get an explosion. That would be the equivalent of a high GI food. White rice and potatoes have a high glycemic index.
Foods with a high glycemic index break down quickly and trigger an insulin response. An insulin spike is associated with an increased risk of cancer, diabetes, and circulatory problems.
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Insulin is essential for blood sugar control, but in excess, it can be terrible for your health.
It’s important that your insulin levels be even and well-controlled. This is a boon for your physical and mental health, as well as your energy levels. If you think of diesel, a substance with a much lower flash point than gasoline, it doesn’t have the same explosive effect when you throw it on fire. It’s very underwhelming.
When it comes to the glycemic index, the slow-burn equivalent of foods would include legumes like chickpeas and vegetables. Foods that break down slowly in the gut will stimulate a slow insulin response. It’s really in your best interest to keep insulin tame.
Research tells us that you’re not going to lose a ton of weight just by eating low GI foods. However, eating like that will still improve your blood sugar, which has other benefits. A stable blood sugar helps stabilize your mood and your energy.
The low GI diet is not the most effective way to lose weight. There are other issues to address, including lifestyle, hormone levels, and stress, if you want to lose weight.
If you’re a larger person, it will take your body time to transition to a new way of eating and living. But in the end, your efforts will be worth it.