Low GI Diets & Weight Loss

The Glycemic Index (GI) classifies carbohydrates according to postprandial glycemic response, which is a measure of how high blood glucose/insulin levels elevate in response to the rate of carbohydrate absorption. In a recent study published in the British Journal of Nutrition, scientists had 38 overweight subjects participate in a 5-week intervention trial during which half had their usual starchy foods replaced with Low GI choices. The rest consumed High GI starches.

Members of the Low GI group experienced significant decreases in mean body weight more than 2 pounds on average along with a lesser degree of hunger sensation prior to lunch and dinner. Although there was no significant increase in insulin sensitivity, the Low GI eaters cut their total cholesterol by around 10%.

The Bigger Picture: Carbohydrate issues aside, this study supports the fact that watching what you eat is important for weight maintenance as well as long-term health. Although choosing Low GI carbs like whole grain breads and pasta over High GI white potatoes and white rice makes sense, it's even more important to limit yourself to sensible quantities and balance your overall intake of proteins, carbohydrates and fats.
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