Everyone keeps talking about High GI and Low GI foods. What do they mean and do high-GI foods really cause weight gain?
Glycemic index (GI) means how fast the carbohydrate raises the blood glucose. A high-GI food causes a more rapid rise in blood glucose levels whereas a low-GI food will release glucose more slowly and steadily.
In this point of view, the high GI creates dramatic sugar spike which makes you feel hungry faster. This might be the main factor that causes you to eat more after consuming food with high GI.
High GI meals are digested and absorbed quicker, with higher insulin responses. In the long term, this favours the expansion of fat stores. Quick blood sugar spikes easily transforms into fat storage.
Theoretical and experimental work suggests that diets designed to lower the insulin response to carbohydrate intake (e.g., low GI) may improve access to stored metabolic fuels, decrease hunger, and promote weight loss.
In short, the dietary glycaemic index can potentially cause weight gain. High-GI diets may lead to increase in body weight. Therefore, it is best to take note of these foods. Example of high GI foods include those that are low in fibre, fruits that are overly ripe, refined carbs like white bread.
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