The Low Down On Low Glycemic Foods and How It Can Help Curb Hunger and Lose Weight

Glycemic index (GI) measures the rate at which glucose (or blood sugar) enters the bloodstream. Glycemic load (GL) measures both the GI and the total carbs in a particular food.

Sometimes eating foods that are low GI, doesn’t always reflect the effect of eating a food. Sometimes foods that are healthy and have a high GI, don’t have enough carbohydrate in a serving because GI is calculated by carbohydrates. You would have to eat a couple pounds of carrots for the GI of carrots to reflect the effect on the body.

Glycemic Load is the best measure of how a food is affecting our bodies. Fiber is one of the reasons why research links low GL diets with less hunger, greater weight loss, and improved blood sugar control (being able to curb your droopy spells during the day). It also lowers the risk for heart disease.

People that are on high protein diets, low carb (nutritionally void carb) diets are more satisfied, than those doing the low-fat diet. This makes sense when you think of it. For example, you might eat a piece of meat and you are eating food that has a lot of substance and is satisfying, and your friend eats some crackers. Those crackers have less substance and nutritional value and is turning into glucose too quickly, making your friend hungry 15 minutes later, while you feel satisfied until your next meal.

A low GL load diet allows 40 % of daily calorie intake from low GL carbs (fruits, vegetables, whole grain foods), and 30% each from protein and healthy fats (monosaturated and omega-3 oils) have been proven to lower BMI (Body Mass Index). It also lowers bad cholesterol.

I have seen lists on the internet on the foods that are high GI and low GI. There should be lists as well of low and high GL foods. GL is something that is becoming more popular as a means to understand how certain foods affect our bodies, but I have been using the low or high GI approach since I have seen more information about it. The list is easy to obtain over the internet. I usually stick to low GI foods before periods of activity or exercise and if I eat high GI foods, it is always after exercise. This is my personal preference. It makes me feel good all day. I have done workouts where I have eaten bananas or grape juice (both high GI) and have felt the “sugar rush” in the workout, making me struggle a little in the workout. If I eat a little protein and something with low GI, my energy is sustained much better. This is something you might want to test out yourself.

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