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About the Glycemic Index, Insulin Levels and Losing Weight

The glycemic index (GI) tells us how the carbohydrates we eat affect our blood sugar levels. The GI concept was developed in the early 1990s by scientists at the University of Toronto. They wanted to know which foods are best for people with diabetes. However the GI does not only serve people suffering from diabetes. It can be an invaluable tool when you want to lose weight.

Many times I come back from vacation with some superfluous weight on my hips and belly. However, I worry about not gaining too much weight and losing weight fast when we get home. It usually takes me about a month to reach my normal weight of around 60 kilograms again – without starvation, without dieting and certainly without counting calories.

I’ve tested the GI many times over the last few years and it really works: I avoided all white bread, pasta and rice, avoided all sweets, and didn’t drink alcohol (although I made an exception for the birthday of my husband and during a dinner with friends) – and I lost weight without counting calories, diet or hunger.

Okay, it’s really not easy to stay away from sweets and I’m looking forward to making my chocolate brownies soon. I also haven’t had my morning coffee without sugar – a few teaspoons a day is not fattening and I prefer to use sugar rather than some chemical substitute which can be dangerous for our health. Overall, however, weight appears to decrease on its own when following the GI.

A few years ago I had only a vague idea of ​​what the Glycemic Index meant. Then I found some flour for diabetics with the indication low glycemic index and I educated myself. A low glycemic index indicates that food is digested slowly and its carbohydrates are absorbed slowly by our body. A low GI also indicates that our body needs little insulin to digest food.

When we eat sweets and starchy foods, our blood sugar levels rise rapidly and the pancreas secretes the hormone insulin. Insulin regulates blood glucose levels, but it also tells our bodies to store extra calories in fat cells. Even worse, high insulin levels suppress two other important hormones: glucagons and growth hormones. These two promote the burning of fat cells and muscle growth. Long story short: high insulin levels not only make us fat, they also prevent the body from losing fat, and constant high insulin levels can lead to muscle loss.

If you want to know the GI of different foods, visit the Internet. There are a lot of long lists available. A friend told me a rule, which works quite well for weight loss: if it’s white, it’s not right.

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