Report: Glycemic Index Key to Weight Loss
Scientists reviewed six weight-loss trials - which studied people from Denmark, the United States, Australia, France and South Africa - and found that dieters who ate foods with a low-GI rating dropped about 2.2 more pounds than those who tried other types of diets. The low-glycemic-index strategy also appeared to work in even the severely overweight: Two of the 6 studies reviewed involved only obese subjects, and in those trials, low-GI dieters lost about 7 pounds more than their counterparts.
Diets focused on low-glycemic-index foods are more likely to stave off hunger, which may play a part in their success, says review co-author Elizabeth Elliott, a professor at the University of Sydney, The Children's Hospital at Westmead.
"Compared to other diets, the low GI diet is more satisfying - people are less inclined to feel hungry. One advantage of this type of diet is that it is more likely to be maintained than other strict diets on which people feel hungry," Elliott said in a press release.
The glycemic index, developed in 1981 by University of Toronto professor David Jenkins, ranks foods according to how they act on the body's blood sugar levels. Foods rich in carbohydrates, like white bread, are high on the glycemic index, quickly spiking blood sugar levels. Meanwhile, foods like apples have a very low GI rating. Previous research has shown that maintaining steady blood-sugar levels can encourage weight loss, according to the press release.
In addition to their weight-loss effects, low-GI diets could also help maintain a healthy heart. Three of the studies in the review also evaluated cardiovascular risk factors. People who had been on the GI diets had greater reductions in their lower-density lipoprotein cholesterol - also known as LDL, or "bad" cholesterol. High overall cholesterol and LDL levels can increase one's risk for heart-related health problems.
Popular knowledge of the glycemic index has risen in recent years, as evidenced by the proliferation of low-glycemic index diets and books. The South Beach Diet and the Zone Diet are two examples of diets that focus on low-GI foods. An entire line of South Beach Diet food products have also been introduced to the market. Kraft Foods, for example, has come out with South Beach Diet snack bars, boxed lunches, salad dressings, and frozen entrees.
Newswise Medical News. "Evidence Review: Low Glycemic Index Diets Better for Weight Loss." Available at: http://www.newswise.com/articles/view/531473/?sc=mwhn
Boston Globe. "Glycemic Index Steers Toward Healthy Eating." Available at:
Kraft Foods. "South Beach Diet." http://www.kraftfoods.com/South_Beach_Diet
Published by Fiona Fleming
Freelance writer. Published in such national magazines as Health, Shape, Parenting and Saveur. Writing under pseudonym. View profile
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