Aim For A Lower Glycemic Index

The glycemic index measures the impact of a food on a person's blood sugar levels.  A food with a high glycemic index causes a rapid rise in blood sugar, while a low glycemic food will not.  Numerous research studies have reported that following an overall low glycemic diet appears to have a variety of health benefits.  In regards to obesity, some studies have suggested that a diet with a low glycemic index typically has a better nutritional profile and might help improve weight control.

A new obesity research study explored the impact of the dietary glycemic index on the body mass index (BMI) and waist size of children (6-11 years of age).  For this study, obesity researchers measured the body weight, waist size, and BMI of more than 3,700 Italian school children and asked their parents to fill out a food frequency questionnaire designed to measure the types and amounts of foods and drinks consumed during the previous year.  Based on the responses to the dietary questionnaire, the study investigators calculated the glycemic index and glycemic load of each child's diet as well as their nutrient intake.  The relationship between each child's dietary habits and body measurements were analyzed.  These obesity researchers reported that:

• Children grouped into the highest quarter of glycemic index measures had the highest body mass index and highest incidence of obesity with almost a third of these children being obese.
• Over 25% of the children in the top two glycemic index levels were considered overweight.
• An increasing glycemic index value was linked to an increase is waist size.
• A high glycemic index diet was linked to increased intake of energy, carbohydrates, and fiber and decreased intake of dietary fat.

Overall, the results of this new obesity research study showed that consuming a diet with an overall high glycemic index was linked to increased body weight, waist size, and obesity risk in children. These results emphasize the importance of avoiding an overall high glycemic index diet. Previous research has also suggested that following a low glycemic diet might be important for healthy weight management due to its ability to support normal blood sugar health and to suppress hunger.

Following an overall low glycemic diet does not necessarily mean avoiding all foods that have a high glycemic index.  In fact, some fruits (watermelon) and vegetables (some potatoes) have been reported to have a high glycemic index, but these can still be a nutritious part of an overall healthy diet.  Instead of trying to avoid all high glycemic index foods, a better approach would be to aim for a healthy balanced diet that includes plenty of low glycemic or medium glycemic index foods.  By doing this, even if you have the occasional high glycemic item, your overall diet is more likely to remain at a low or medium glycemic index level.  The Glycemic Index has a searchable database of foods and their glycemic index values, making it easier to aim for a lower glycemic diet.

My protein bars and shakes are a great way to add delicious low-glycemic, hunger-satisfying foods to your weight management plans.  Visit us to learn more about my easy diet plan!

Tune in to watch me on QVC September 12th from 1 AM - 2 AM EST