Glycemic index and effective weight loss

The glycemic index (GI) has been used for a relatively long time not only in diseases involving sugar metabolism, but also in combating obesity. Thus, it has become quite popular to use this knowledge to lose unnecessary kilograms . After all, the subject of GI is closely related to sugar and insulin, i.e. also body shaping.

Glycemic index and effective weight loss

The basis for shaping a slim, aesthetic figure is paying attention to what and in what quantities we eat. The glycemic index can be a great guide on the way to the goal. Let's start with the fact that supplying the body with mainly carbohydrates (especially simple sugars) increases the level of glucose in the blood. The consequence of this is a release of insulin, the task of which is to stabilize sugar. Of course, frequent and rapid fluctuations are neither healthy nor good for our figure. It should be remembered that insulin is not only an anabolic hormone, but also a fattening hormone, i.e. considered a promoter of adipose tissue. Its role is, among other things, to regulate and transport glucose from the bloodstream to the cells of our body. The sensitivity of cells to the effects of insulin is also important. If we do not focus on developing appropriate eating habits, the cells may become resistant to insulin, which will result in the storage of larger amounts of adipose tissue and problems with its burning. The more carbohydrates we consume, the more intense the conversion into fatty acids becomes, which in turn will go to fat cells. Logical, right? Frequent and rapid fluctuations in sugar and insulin levels eventually lead to the development of insulin resistance, and thus the insensitivity of cells to this hormone. Most often, it is accompanied by the shutdown of glucagon, which is why even when we eat much less and increase physical activity, we do not achieve the desired results.

What does the glycemic index have to do with it? The glycemic index is an indicator of how much of a change in blood glucose levels is caused by consuming a portion of food containing 50g of digestible carbohydrates. The basis of this scale is the increase in sugar levels after consuming 50g of glucose. Of course, there is a lot of talk about the type of carbohydrates consumed. Therefore, consuming complex carbohydrates will be better for our body than consuming them in simple form. The latter will also cause a much faster, more rapid spike in both sugar and insulin. Following this line of thought, we can conclude that the lower the GI, the better, because a higher glycemic index means a greater spike in blood sugar. Often, rapid fluctuations in sugar and insulin are not healthy and do not help to get rid of excessively stored fat tissue. Therefore, it would be logical to assume that products with a lower glycemic index will be safer. Since we already know that excess sugar in the diet and unbalanced glycemia can lead to insulin resistance and be the basis of obesity or diabetes, it is worth taking this indicator into account. Especially since the previously mentioned problems and hypoglycemia that appears as a result of the "pendulum effect" can negatively affect various systems of our body. For example:

• Sympathetic nervous system: feeling of anxiety and increased muscle tension,
• Parasympathetic system: significant increase in hunger, nausea and general weakness,
• Central nervous system: basis of depression, drowsiness, impaired motor coordination.

Why did we mention hypoglycemia? After all, it occurs mainly in diabetics... Yes, but often we are not even aware of the condition of the body and do not pay attention to insulin resistance, which can be treated as a pre-diabetes state. In addition, a quick and sudden jump in blood sugar is most often associated with its rapid drop, and insulin often reduces the glucose level excessively.

As we know, a fast and efficient metabolism is a key element in getting rid of accumulated fat tissue. Keeping to the glycemic index can often help in this aspect as well. After all, insulin is a hormone that transports glucose, and it also takes part in the transformation and metabolism of all basic nutrients.

Is the Glycemic Index scale perfect?

It would be hard to say yes. Each of us is different, so the basis should be observation of the body and doing the appropriate tests. Each of us has a different glucose metabolism, which in turn means that two people can react differently to the same product in the same amount. In short: the insulin spike will not be the same, even though we eat the same thing. This is one of the reasons why experts advise composing diet plans individually for each person. It is even more difficult for people whose metabolism is significantly disturbed. It is also worth remembering that the insulin spike does not always have to go hand in hand with a corresponding increase in glucose levels. It all depends…

You shouldn't go to extremes either. I mean, it very often happens that people who rely on slimming diets based on the GI table forget that the quality of the food consumed or the degree of its processing is important. Especially when it comes to the vitamins, minerals and other nutrients contained in the products. Their absence causes deficiency states, which not only have a negative impact on health in the long run, but also make losing weight much more difficult. Not to mention the disturbed hormonal balance... It should not be forgotten that we do not eat only one product, but a composition of several, which make up the meal. What we add to the carbohydrate product also affects the GI - for example, from pH.

In summary, in a diet aimed at burning excess body fat, you can use glycemic index tables , but you should not rely on them completely. Many beginners can find them useful, but everything in reasonable quantities. Help and advice? Yes. A rigorous basis for a nutritional plan? Certainly not, because each of us is different.

Author: Janusz Ziółkowski – www.MojeCialo.com