The myth of Glycemic Index and what to focus instead
If you were to say that GI is important, you’d be right.
But at the same time, you would be focusing only on one area rather than in the whole scenario.
Let me explain.
It’s not uncommon to hear that people should avoid high glycemic index food since that causes spike in insulin, thus leading to gain weight.
But here’s something important they don’t consider.
Every meal you eat increases your blood glucose levels, that’s for sure.
But while there is a certain food that will spike your insulin and others that will keep it within normal range, it’s not seeing the full spectrum.
Not only research has shown that the glycemic index is meaningless when we add other macronutrients in the meal like protein and fats (and some fiber if possible), but it has shown that what dictates the change in weight isn’t really the glycemic index and its impact in the blood.
It’s quite easy to eat a ton of bread, rice, potatoes, or any “high glycemic index” food and not feel satiated, thus making you open to the idea of eating more.
And that “extra” desire for eating more when you should be satiated is what leads you to eat more from what you should… thus, making you gain weight.
If you were to eat more “low glycemic index” (AKA. food high in fiber), you will start seeing that not only your hunger goes down, but your satiety goes up… and if you put into practice this while also eating at a negative energy balance and consuming an adequate amount of protein, you bet you will be in a far better position to lose fat.
So focus on what people consider “low glycemic index” food, but not for the reason of lowering your spikes of insulin.
Plus, you should pay attention to how much you’re eating more so than what you’re eating… if you focus on the latter without first taking care of the former, you can still gain weight by eating oats, vegetables and chicken breast.
I know this information can be sometimes confusing and for some even counterintuitive, but science is clear about this.
And in fact, if you want to get daily emails tips based on science on how to make the next diet you make the last one you’ll need, then you’re gonna want to click the link below and sign up so you don’t miss any tips:
Ivan @ Fitnessthetic