As concerns about obesity grow, scientists are paying more attention to the role that the glycemic index of carbohydrate foods plays in weight control.

The low glycemic food index measures how fast a carbohydrate food is likely to raise blood sugar levels. The faster blood sugar rises, the faster it falls – a dip the body may translate into fatigue and hunger.

Volatile shifts in blood sugar levels can lead to overeating and weight gain.

Postpone hunger
Increase fat burning
Lower the circulating levels of hormones that lead to fat storage.

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Christina, from NJ counts on low glycemic food shakes to keep her in shape for the beach. But that is not all she counts on these very special shakes for. Christina talks about the many ways they help her.

Low glycemic carbohydrates should be part of any healthy diet.

But their role in weight loss is currently attracting extra attention. In fact, research shows that low glycemic food may offer a greater potential for weight loss than low-fat diets and, possibly, low-carbohydrate diets!

Why A Low Glycemic Diet Will Succeed Where a Low Fat Diet Fails

Excess weight is not simply an issue of vanity for many of us. It’s a matter of life and death for most. Being overweight increases the risk for diabetes, cancer, heart disease, and hypertension. According to the National Institutes of Health (NIH) two-thirds of Americans are overweight, and half of these people are obese as measured by the body mass index.

The NIH links unhealthy food habits and too little exercise to as many as 300,000 adult deaths each year.

An endless assortment of diet regimens, books, and web sites promises to take off excess weight. One reason that popular diets ultimately fail is that they do not tackle the root causes of recurring hunger and cravings that lead to overeating.

Very low carbohydrate diets are the latest popular plans to help people lose weight in the short term. However, no studies provide proof that such diets work over the long term. Very low-carb diets, which are high in protein and fat, also raise the possibility of potential kidney stress and cardiovascular risk. Very low-carbohydrate diets, which restrict fruits, vegetables and unprocessed grains, can be light on the vital nutrients that your body needs.



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	What does the low glycemic food index measure?
	The low glycemic food index (G.I.) assigns a value to a food based on how far and how fast blood sugar rises after it’s eaten. A high-glycemic food such as white bread is quickly converted to glucose, causing a spike in blood sugar, which is followed by a steep dip that the brain translates into hunger and fatigue. Low glycemic foods, in contrast, help the body maintain more constant blood sugar, and that helps keep the body supplied with steady energy.
	Is the low glycemic food index similar to the difference between simple versus complex carbohydrates?
	Not at all. Simple carbohydrates were considered bad and complex ones, good. But our research showed that some complex carbohydrates such as potatoes raised blood sugar rapidly, while some simple carbohydrates such as fruit raised blood sugar more slowly. That led us to develop the low glycemic food index as a more precise way to measure carbohydrates.
	How does the low glycemic food index contribute to weight loss?
	By using the glycemic index to identify carbohydrate foods with a low impact on blood sugar, foods can be selected that help maintain energy, postpone hunger, and thus avoid overeating. Low glycemic foods have also been shown to improve blood lipid levels by increasing the breakdown of fat and increasing the metabolic rate of fat burning.
	Are low glycemic food diets safe and effective?
	A number of clinical studies have shown that low glycemic food diets are effective, promote weight loss, and decrease body fat. Subjects who consumed low glycemic food diets have been shown to decrease body mass, eat less food, and lose significantly more weight than those who ate the same calories from high-glycemic foods.
From Dr. Vlad Vuksan, a preeminent expert in metabolic science, helped develop the low glycemic food index, [...]. With more than three decades of clinical nutrition and author of numerous studies (38 in the past four years alone), Dr. Vuksan has received Outstanding Research Fellowship Awards with the National Institute of Canada. Currently he is an Associate Director of the Clinical Nutrition and risk Factor Modification Center at the University of Toronto.