Definition: The glycemic index (GI) is a measure of how quickly blood sugar rise after eating a particular type of food
Layman’s Term: how high of a sugar rush and how quickly you get it after eating a particular food
Here is a graphical representation:
How could a low-glycemic carbohydrate diet be conducive to weight loss? It’s counter-intuitive because it’s true that when many people cut away all carbs, at least carbs in the most common form (rice, bread, pasta), they lose weight. BUT is it sustainable and does your weight eventually stabilize? Unfortunately, most often the answer is no because extreme diets are difficult to maintain and the likelihood of backtracking is high. Now, there are many explanations done by many doctors, psychologists and dietitians, but there are my own top 2 reasonings.
- We have been eating carbohydrates all our lives; as have our parents, grandparents and etc. The act of cutting away carbs just feels unnatural. Have you noticed if you don’t eat carbs for a while, you start to crave it, even when you have just eaten a full meal? You can probably resist the first few times, but it gets harder doesn’t it? It’s very possible to become obsessed, which leads to binge eating. I would even say it’s like losing a body part… Okay, yes it’s extreme and depressing, but true.
- When you cut away carbs, the amount of protein you would need to consume needs to be able to both SUSTAIN (energy you otherwise get from carbs) you for the day and REPAIR (protein as the building blocks of life) your body. Let’s face it, sources of lean protein just aren’t that versatile, readily available or taste good. The byproduct (acetone) may even be more detrimental to your health than worth the effort. Maybe if a food company start to satisfy all those criteria, protein just isn’t the answer for sustainability of health in the long run.
It isn’t as much you can’t eat carbohydrates but what and how much, which brings me back to the purpose of this tip. Eating small portions of low-glycemic carbohydrate is OKAY. Long explanation short, if there is a steady release of sugar into your blood stream over an extended period of time, your body would simply use it up for energy. Once you start regulating your diet, you body will stop nagging you to eat. You can’t be tempted to eat unhealthy food that’s high in sugar and fat. You’ll eat only what your body needs to sustain itself. Then when you add in exercise and build up your muscles, you’ll naturally shed those layers of fat.
So what food are considered low-glycemic and what are high-glycemic? Instead of listing them out here, this food wheel might help to shed some light.
Lastly, I just want to say. Being healthy is all about balancing. Don’t push yourself to any extremes and risk injury. Correct lifestyle change takes effort and time, but a few months later, it should become effortless.
Stay healthy and look great!