Glycemic Index and Low glycemic Index Foods    July 2013
Overview

A diet rich in carbohydrates with a low glycemic index appears to be more effective in reducing fat mass and lowering
the risks of developing cardiovascular disease than diets with a high glycemic index or high in protein - a recent
research suggests.

Dr. Jennie Brand-Miller at the University of Sydney and co-workers conducted a trial of 129 overweight subjects ages
18 to 40. In this study, subjects were  randomly divided into four groups to take one of four weight-loss diets for 12-
week. The first group followed a high-carbohydrate, high-glycemic diet with average protein intake. The second group
followed a high-carbohydrate, low-glycemic diet with average protein intake. The third group followed a high-protein,
high-glycemic diet with low carbohydrate intake. The fourth group followed a high-protein, low-glycemic diet with low
carbohydrate intake.

The diets resulted in similar reductions in weight (4.2 percent to 6.2 percent of body weight), fat mass and waist
circumference. However, in the high-carbohydrate diets, lowering the glycemic load doubled the fat loss. Total and
LDL ("bad") cholesterol levels increased with group 3 and decreased in group 2.
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Glycemic Index

Glycemic index indicates the ability of a food to raise blood sugar levels after it is ingested. It compares the blood
sugar response to a particular food with the body's reaction to pure glucose, which is given the value of 100.

Some reseachers advocate eating low-glycemic-index foods.  It is because high-glycemic-index foods cause a rapid
elevation in blood sugar that the body attempts to balance by producing a large amount of insulin. Human physiology
is not designed to tolerate these rapid and prolonged elevated blood sugar and insulin levels. As human civilization
has evolved, primitive stone-age diets that featured naturally occurring, low-carbohydrate foods have been replaced,
first by unprocessed but higher-carbohydrate agricultural foods such as whole grains and legumes, and more recently
by highly processed, low-fiber flours and other starchy foods, plus an increasing amount of sweets. This trend towards
higher-glycemic-index foods in the diet is therefore deemed unnatural and hazardous to the healthy functioning of the
body.

Research suggests that repeated overproduction of insulin could lead to insulin resistance, in which cells that normally
respond to insulin become less sensitive to its effects. The basic rules are to reduce intake of concentrated sugars
and most potatoes,.

Low Glycemic Index Foods
Generally, low glycemic index foods are complex carbs like whole grains, rather than refined sugars, for example
breads containing whole, intact grains and seeds, brown rice, barley, buckwheat, whole grain cereals, whole wheat
pita, oatmeal, legumes and legume products, and most vegetables. While high glycemic index foods include white
bread, non-fiber cereal, white rice, potatoes, soft drinks, sweetened fruit drinks, most cakes, most pies, candy, granola
bars, raisins and overripe bananas.



































Most varieties of legumes, pasta, fruits, and dairy products are classified as low-GI foods (55 or less on the glucose
reference scale). Breads, breakfast cereals, rice, and snack products, including whole-grain versions, are available in
both high- (70 or greater) and low-GI forms. Most varieties of potato and rice are high GI, but lower GI cultivars were
identified. [3]
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BMI

Please, remember that the ideal BMI is 25. Being too thin may lead to medical complications such as infertility and
osteoporosis. Steve Bloomfield, the Eating Disorders Association considers
anorexia and bulimia as diseases. [2]
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Related Articles

South Beach Diet
Obesity Prevention
Loss Weight Fast
Healthy Diets
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Reference

[1] Low glycemic index diet best at reducing weight Reuter Jul 25, 2006 Archives of Internal Medicine, July 24, 2006.
[2] British charity issues anorexia Internet warning Reuters Sat Jan 6
[3] Fiona S. Atkinson, et al, International Tables of Glycemic Index and Glycemic Load Values: 2008  Diabetes Care.
2008 December; 31(12): 2281–2283.
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Glyemic
Index
High-carbohydrate
foods
Breakfast
Cereals
Fruit and Fruit
Products
Vegetables
Others
100
        Glucose
80-99
  Cornflakes
  Instant mash potato
Rice milk
Rice
crackers /
crips
70-79
White wheat bread
Whole wheat / whole
meal bread
Unleavened wheat
bread
Boiled white rice
Instant oat
porridge
Rice porridge /
congee
Raw
watermelon
Boiled potato
 
60-69
Wheat roti
Boiled brown rice
Couscous
Wheat flake
biscuits
Milled porridge
  French fries
Boiled sweet potato
Boiled pumpkin
Popcorn
Sucrose
Honey
50-59
Specialty grain bread
Chapatti
Sweet corn
Rice noodles
Udon noodles
Rolled oats
Porridge
Muesli
Raw banana
Raw mango
Orange juice
Green/plantain
banana
Boiled taro
Ice cream
Potato crisps
Soda / soft
drink
40-49
Corn tortilla
White spaghetti
Whole meal spaghetti
  Raw orange
Raw dates
Canned
peaches
strawberry jam
Apple juice
Vegetable soup
Fruit yogurt
Below 40
Barley
  Raw apple
Boiled carrots
Full fat / skim
Milk
Soy milk
Chickpeas
Kidney beans
Lentils
Soya beans
Fructose