All about the glycemic index

In the early 1980s, in the search for a useful and easy-to-use tool for the prevention of type II diabetes, the so-called Glycemic index, short GI, was devised. The intention behind the glycemic index was to significantly simplify food selection. A lot has happened since the index was developed, as the GI is no longer only used in the context of diabetes treatment.
In fact, it has become a fundamental tool in numerous weight loss programs. The problem with the glycaemic index, however, is that most users do not really understand what it actually measures. Accordingly, it is no wonder that there are one or two misunderstandings when it comes to choosing the right foods. So what is the glycemic index really all about?

The glycemic index and its theory

The theoretical assumption on which the glycaemic index is based is that an excessive amount of carbohydrates from the wrong foods causes far too much glucose to enter the body. This large amount of glucose in turn leads to a sharp rise in blood sugar levels and a correspondingly strong release of insulin. This, in turn, can lead to hypoglycaemia and subsequent food cravings. These food cravings often lead to severe weight gain as well as tiredness and mental fatigue. According to these facts, the glycemic index should therefore help people who want to lose weight to consistently avoid foods that cause too much glucose to enter the body too quickly. Foods that have this property are labeled with a high GI value. In addition to the usual suspected sweets, these include white flour products, pasta and white rice. On the other side of the scale are foods that contain complex carbohydrates that are slow to enter the bloodstream. In theory, the glycemic index is therefore a very useful tool.

The glycemic index is not enough

The main problem associated with the index is that it doesn't really represent how much sugar is actually in a food and what its effect is. In some cases, a carbohydrate source has a high glycemic index but does not contain much sugar. Conversely, there are also foods with a very high sugar content that have a low GI. So you can see that the GI alone does not provide enough information to differentiate between "good" and "bad" foods. A study published in the American Journal of Clinical Nutrition found that it is not a good idea to rely solely on the GI when choosing your carbohydrate sources. This is especially true if you want to lose weight. As part of an 18-month study, more than 200 women were divided into two groups. One group followed a calorie-restricted diet, consuming almost exclusively foods with a low GI. The other group consumed almost exclusively foods with a high GI. You might think that the group that consumed low GI foods did better? Surprisingly, however, the study found that there was no significant difference between the two groups in terms of weight loss. Another study compared the effect of high GI cornflakes with low GI cornflakes. Unsurprisingly, the researchers also came to the conclusion in this case that there was no significant difference in blood sugar levels.

How can the GI be used in practice?

If you are thinking about using the concept of the GI for your diet, you should consider some other factors that are necessary for the GI to be of any use at all. In detail, it's not just about how much sugar a food contains, but about the entire nutrient composition, because fats, proteins and fiber all have a significant influence on how quickly the sugar it contains enters the bloodstream. It therefore always makes sense to see the GI as an indicator and to take a closer look at the food itself. After all, since you don't eat pasta dry without any toppings or sauces, it becomes clear that the GI is actually more of a theoretical nature. So if you supplement the pasta with protein-rich foods such as chicken breast and fat in the form of a pesto sauce, for example, the absorption of the carbohydrates contained in the pasta increases enormously. This also reduces the intensity of the rise in blood sugar, so that it is delayed and much more moderate. With the help of this simple trick, you can also cheat your hunger, as the additional fat and protein will keep you full for much longer.

Conclusion

The bottom line is that in practice, the glycemic index is merely a theoretical guide to help you avoid extremely sugary foods. But don't just rely on the GI, because as the studies impressively show, this is extremely counterproductive. Instead, make sure that you mitigate blood sugar spikes by combining carbohydrate-containing foods with fats and proteins. This is much more effective. -