|Glycemic Index and Low glycemic Index Foods July 2013
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
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
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.
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
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
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. 
South Beach Diet
Loss Weight Fast
 Low glycemic index diet best at reducing weight Reuter Jul 25, 2006 Archives of Internal Medicine, July 24, 2006.
 British charity issues anorexia Internet warning Reuters Sat Jan 6
 Fiona S. Atkinson, et al, International Tables of Glycemic Index and Glycemic Load Values: 2008 Diabetes Care.
2008 December; 31(12): 2281–2283.