Oct 1st, 2009 by Giselle
Last year, the Cochrane Collaboration review revealed that low glycaemic index diets assisted people to lose an extra 1.1kg of fat over 3 to 6 months. Think about it, this is like losing “2 good-sized tubs of margarine” of fat from your body! All you have to do is to substitute high glycaemic index foods with low glycaemic index foods. Read on to find out more.
Low glycaemic index diets are more effective than other conventional weight loss diets possibly because low glycaemic index diets keep you feeling fuller for longer. That way the tendency to snack between meals is less.
Another explanation for this phenomenon is that eating low GI foods elicit less insulin production from your pancreas. With less circulating insulin, less sugar storage and fat production takes place. In essence, what you are doing is powerfully shifting the hormonal balance within your body toward less storage of fat. This results in the reduction in the percentage of body fat, thus facilitating weight loss!
Take the simple rice for instance; did you know that their glycaemic indexes vary considerably? Who would have guessed that the carbohydrate from your unsuspecting Jasmine rice (GI – 109) hits your blood stream faster than your table sugar (GI – 100)!
Check out the table below:
Glycaemic index of various types of rice
|White rice (India)||48|
|White rice (Canada)||51|
|SunRice rice, white long grain||89|
|Jasmine rice, white long grain||109|
|Basmati rice organic, boiled||57|
|Precooked basmati rice, Uncle Ben’s Express brand||57|
|Basmati rice, white boiled||58|