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What Does a Glycemic Index Mean?

The gycemic index (GI) is a popular weight-loss tool that rates foods based on their effect on blood sugar. Dr Jennie Brand-Miller, who wrote "The New Glucose Revolution," says the GI diet helps you feel full for longer.

  1. History

    • Dr. David Jenkins, a professor of nutrition at the University of Toronto, developed the glycemic index in 1981. He aimed to discover the best foods for diabetics by investigating which ones caused a spike in blood sugar levels.

    Features

    • The Gl list rates carbohydrates from 0 to 100, based on their effect on blood sugar levels. Some foods raise your blood sugar quickly after they're eaten. These foods have a high GI and are rapidly digested so they don't fill you up for long. Low GI foods are slowly digested and cause a gradual rise in blood sugar.

    Effects

    • According to the official Glycemic Index website, a low GI diet is a way to lose and maintain weight, reduce the risk of heart disease and reduce hunger. You should feel full for longer and have balanced energy between meals. It is especially helpful to diabetic or prediabetic people, as it stabilizes blood sugar levels throughout the day.

    Considerations

    • The average weight loss on the GI diet is one to two pounds a week. This may not seem like much, but Oregon State University reports that GI diets might help achieve long-term weight loss.

    Warning

    • Some might find it difficult to follow a GI diet, as checking all food against the GI list before eating can be both time-consuming and confusing. You should check with a medical professional before starting any diet, especially if you have diabetes.

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