At some point in your fitness journey, you may have heard about the importance of eating foods that are “low on the glycemic index,” but you’re not sure what that means.
I am a proponent of a low-carb lifestyle, and the two things are quite related.
Prior to learning how to eat properly, I struggled with my weight and was never satisfied with my physique. I would try crash diets for a period of time, but I wasn’t achieving long-term success. It wasn’t until after I had my twins that I learned the importance of permanently changing my eating habits. While working as a personal trainer, I discovered the right diet plan for me; one that would maintain my ideal body weight and muscle tone. I learned the importance of eating the right carbohydrates and consuming enough protein.
Years ago while working at a gym, I was given a list of foods low on the glycemic index by a competitive bodybuilder. The list was clear-cut, and seemed doable. At the time, I didn’t know what the glycemic index was exactly, but since then I have learned that it measures how much a certain food will cause your blood sugar levels to rise. This is important, particularly as it relates to weight-loss and the prevention of type 2 diabetes, which is one of the fastest growing, most expensive diseases in the world, affecting both children and adults. Simple carbohydrates like sweets and white bread have the highest rating on the index, of 100. Sugary drinks, like Gatorade, sugary candy (like gum drops) and things made with white flour (white bread, pretzels etc.), cause a rapid increase in blood sugar levels. Every other carb is ranked against these carb monsters.
However, not all carbohydrates are the enemy. Complex carbohydrates such as vegetables cause a totally different response in the body, like most “slow-burning” fuel does.
The glycemic index is divided into three categories: high, moderate and low. Here’s how it works with a breakdown of food examples for each category:
- High: Foods high on the glycemic index (GI>70) include: sports drinks, jelly beans, white bread, baked potato, French fries, popcorn, corn flakes, Corn Chex, and pretzels
- Moderate: These foods have a GI of 51-60 and include: pastries, pita bread, white rice, bananas, cola and ice cream
- Low: These are the foods you should stick with when eating the more “carby” carbs- spaghetti, beans, milk, grapefruit, apples, pears, peanut M&M’s, sweet potatoes, and yogurt. They have a GI of less than, or equal to 55.
The weight-loss benefits of adhering to a diet low on the glycemic index have been proved over time. The GI method provides the basis for popular diets such as The Zone Diet and Nutrisystem. This plan is also recommended to patients who have been diagnosed with type 2 diabetes. Research shows that consuming foods low on the glycemic index lowers the risk of serious diseases, including cardiovascular disease and metabolic disorders. However, the low GI eating plan is not without controversy. Individual blood sugar response to the different foods varies greatly, and foods are not ranked according to nutrient density or whether or not they’re “good” for you.
Overall, eating foods low on the glycemicindex — particularly when choosing from the more nutrient-rich choices like fruit and legumes as opposed to spaghetti and peanut M&M’s — can help you safely achieve effective and permanent weight-loss. After a year of working out and healthy eating I was still a size 10 post childbirth. Eating foods low on the glycemic index helped me to shed the extra weight and get back to a size six within about four months.
Wishing you health and happiness,
HLJ
Holly Lowe Jones is a media professional, fitness expert, and ISSA certified personal trainer. A member of the National Association for Health and Fitness, Jones is also a seasoned triathlete who competes in her spare time.
For more information, please visit her website www.hollylowejones.com.
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