Many adults have spent decades counting calories yet still can’t seem to scratch the surface of the science of weight loss. Using a critical measurement called the glycemic index, you can gain deeper insight into the underlying mechanisms behind the concept of food as fuel. Here’s how it works.
How Glycemic Index Affects Insulin Response
The basics of nutrition are simple. All food is of a mix of the three macronutrients: protein, carbohydrates, and fats. Carbohydrates get broken down into simple sugars, known as glucose, during the digestive process. As blood glucose levels rise, so does the hormone insulin. Insulin opens our cells to glucose. Blood sugar is either used for energy right away or packed away and stored for the future.
The glycemic index classifies different foods based on how quickly they trigger this glucose and insulin response. Using a scale from 0 to 100, the glycemic index (GI) indicates which foods are swiftly absorbed and which foods release energy at a slower and steadier pace. High GI foods like pretzels (with a GI rating of 83) tend to be carbohydrate-heavy and more processed. The presence of protein, fat, and fiber (complex carbohydrates) slow digestion and lower the GI. Therefore, foods like peanuts (high-fat) and Greek yogurt (high-protein) have GI ratings closer to 10.
Why You Should Take Glycemic Index into Account
Experts agree that rapid blood sugar fluctuations are an underlying cause of weight gain, diabetes, and heart disease. That’s because high-glycemic foods tend to wear out the body’s regulatory systems. By requiring large amounts of insulin, foods that spike blood sugar also promote oxidation (cellular damage) and fat storage.
It’s important to take the glycemic index into account, especially if you want to get your appetite under control. The quickest way to undermine weight loss is ravenous hunger. The second your willpower is depleted, a binge is right around the corner. To avoid the hazards of yo-yo dieting and develop a healthy and sustainable relationship with food, you need trustworthy hunger cues. Eating lower on the GI scale reduces the cycle of blood sugar highs and lows, which are usually responsible for sudden, uncontrollable cravings.
Beyond the Glycemic Index
Understanding the glycemic index will point you in the right direction for weight loss. However, GI isn’t the end all be all when it comes to ideal nutrition. Since the glycemic index doesn’t factor in the micronutrient profile of foods (vitamins and minerals) or how food pairings combine as a complete meal (known as the glycemic load), you’ll need to dig a bit deeper to translate the science into effective everyday eating habits.
DishQuo Does the Work for You
DishQuo uses the research behind principles like the glycemic index as a springboard to create tailored meal plans that promote lasting weight loss results, not short-term fixes. By encompassing all of the latest nutritional science, DishQuo is a comprehensive program. Saturated fat content, micronutrient values, and the glycemic load of specific food combinations are part of DishQuo’s algorithm for weight loss success.
With a steady stream of energy from balanced meals, you’ll feel more satisfied. When we eat the right foods in the correct portions, our body weight naturally stabilizes at a healthier set point. It’s never been easier to eat well than with DishQuo.
References:
- Academy of Nutrition and Dietetics. What is glycemic index?. Updated November 29, 2019.
- Augustin LSA, Kendall CWC, Jenkins DJA, et al. Glycemic index, glycemic load and glycemic response: an international scientific consensus summit from the international carbohydrate quality consortium(Icqc). Nutrition, Metabolism and Cardiovascular Diseases. 2015;25(9):795-815. doi:10.1016/j.numecd.2015.05.005
- Brand-Miller J, Buyken AE. The relationship between glycemic index and health. Nutrients. 2020;12(2):536. Published 2020 Feb 19. doi:10.3390/nu12020536
- Dulloo AG, Montani JP. Pathways from dieting to weight regain, to obesity and to the metabolic syndrome: an overview. Obes Rev. 2015;16 Suppl 1:1-6. doi:10.1111/obr.12250
- Featured photo by Louis Hansel @shotsoflouis on Unsplash
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