Journal of Nutrition & Weight Loss

The Science Behind Low Glycemic Index Diets for Weight Reduction

Barbara Lopez^* Department of Nutrition, University of Copenhagen, Copenhagen, Denmark
^*Correspondence: Barbara Lopez, Department of Nutrition, University of Copenhagen, Copenhagen, Denmark, Email:

Received: 01-Dec-2021, Manuscript No. JNWL-24-28098; Editor assigned: 03-Dec-2024, Pre QC No. JNWL-24-28098 (PQ); Reviewed: 17-Dec-2024, QC No. JNWL-24-28098; Revised: 24-Dec-2024, Manuscript No. JNWL-24-28098 (R); Published: 31-Dec-2024, DOI: 10.35248/2593-9793.24.9.218

Description

Low Glycemic Index (GI) diets have gained popularity as a strategy for weight reduction, driven by their potential to regulate blood sugar levels and influence fat storage and metabolism. The glycemic index is a measure that ranks carbohydrate-containing foods based on how quickly they raise blood glucose levels after consumption. Foods with a high GI cause rapid spikes in blood sugar, while foods with a low GI are digested and absorbed more slowly, resulting in gradual increases in blood glucose. The science behind low glycemic index diets suggests that choosing low-GI foods may be an effective way to promote weight loss and improve overall metabolic health [1-3].

One of the key mechanisms by which low GI diets contribute to weight reduction is through their influence on insulin secretion and sensitivity. When high-GI foods are consumed, they cause rapid increases in blood sugar levels, prompting the pancreas to release a large amount of insulin to help cells absorb glucose. Insulin is a hormone that not only regulates blood sugar but also plays a central role in fat storage. High insulin levels promote the storage of excess glucose as fat, particularly in adipose tissue. Over time, frequent consumption of high-GI foods can lead to insulin resistance, where the body’s cells become less responsive to insulin, causing further disruptions in metabolism and contributing to weight gain [4-6].

In contrast, low-GI foods result in slower, more controlled increases in blood sugar and insulin levels. This helps prevent large insulin spikes and reduces the risk of fat storage. By keeping insulin levels steady and preventing insulin resistance, low-GI diets can create an environment in the body that supports fat burning and weight loss. Research has shown that low-GI diets can improve insulin sensitivity, making it easier for the body to burn fat and regulate energy balance. Additionally, by reducing insulin fluctuations, low-GI diets can help control hunger and prevent overeating, which are key factors in successful weight management [7-9].

Low-GI diets also affect hunger and satiety, two critical factors in weight reduction. High-GI foods are often digested quickly, leading to rapid spikes in blood sugar followed by sharp drops, which can trigger feelings of hunger soon after eating. This cycle of fluctuating blood sugar and hunger may lead to overeating and excessive calorie intake. On the other hand, low-GI foods are digested more slowly, leading to a gradual release of glucose into the bloodstream and providing sustained energy. This slower digestion process helps keep blood sugar levels stable, which can promote feelings of fullness and satiety for longer periods. As a result, individuals following low-GI diets may experience fewer cravings and reduced appetite, which can lead to a reduction in overall calorie consumption and support weight loss.

The satiety effect of low-GI foods is also related to their impact on hormones that regulate hunger, such as ghrelin and leptin. Ghrelin is known as the "hunger hormone" because it stimulates appetite, while leptin is a hormone that signals fullness and reduces hunger. Low-GI foods have been shown to help regulate these hormones more effectively, reducing ghrelin levels and increasing leptin sensitivity, which can contribute to better appetite control. This hormonal balance helps prevent overeating and supports weight reduction efforts. In addition to their effects on insulin and appetite regulation, low-GI diets have been shown to promote fat oxidation and reduce fat storage. Studies have indicated that when individuals consume low-GI foods, their bodies are more likely to burn fat for energy rather than relying on glucose. This is especially important for weight reduction, as fat is the body’s preferred long-term energy source [10].

References

1. Rohani P, Badv RS, Sohouli MH, Guimarães NS. The efficacy of low glycemic index diet on seizure frequency in pediatric patients with epilepsy: A systematic review and meta-analysis. JAMA Pediatr. 2024.

   [Crossref] [Google Scholar] [PubMed]

2. Jeevarathinam G, Ramniwas S, Singh P, Rustagi S, Asdaq SM, Pandiselvam R, et al. Macromolecular, thermal, and nonthermal technologies for reduction of glycemic index in food-A review. Food Chem. 2024.

   [Crossref] [Google Scholar] [PubMed]

3. Lawal TA, Ononamadu CJ, Okonkwo EK, Adedoyin HJ, Shettima ML, Muhammad IU, Alhassan AJ, et al. In vitro and in vivo hypoglycaemic effect of Camellia sinensis on alpha glucosidase activity and glycaemic index of white bread. 2022;2(1):100037.

   [Google Scholar]

4. Kelly KR, Haus JM, Solomon TP, Patrick-Melin AJ, Cook M, Rocco M, et al. A low-glycemic index diet and exercise intervention reduces TNFα in isolated mononuclear cells of older, obese adults. J Nutr. 2011;141(6):1089-94 ().

   [Crossref] [Google Scholar] [PubMed]

5. Njapndounke B, Kouam ME, Boungo GT, Klang JM, Ngoufack FZ. Optimization of production conditions of biscuit from Musa sapientum flour (‘banane cochon’): Nutritional composition and glycaemic index of the optimized biscuit. J Agric Food Chem. 2021;6:100229.

   [Google Scholar]

6. Amjad A, Khaliq M, Ali A, Raza SQ, Iqbal S. Glycaemic index and glycaemic load of dairy based products, indigenous recipes and confectionery items of Pakistan. J Dairy Sci. 2023;137:105517.

   [Google Scholar]

7. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: A systematic review. Am J Clin Nutr. 2021;114(5):1625-1632.

   [Crossref] [Google Scholar] [PubMed]

8. Naseer B, Naik HR, Hussain SZ, Zargar I, Bhat TA, Nazir N, et al. Effect of carboxymethyl cellulose and baking conditions on in-vitro starch digestibility and physico-textural characteristics of low glycemic index gluten-free rice cookies. LWT. 2021;141:110885.

   [Google Scholar]

9. Lal MK, Singh B, Sharma S, Singh MP, Kumar A. Glycemic index of starchy crops and factors affecting its digestibility: A review. Trends Food Sci Technol. 2021;111:741-755.

   [Google Scholar]

10. Silvestre MP, Fogelholm M, Alves M, Papoila A, Adam T, Liu A, et al. Differences between HbA1c and glucose-related variables in predicting weight loss and glycaemic changes in individuals with overweight and hyperglycaemia-The PREVIEW trial. Clin Nutr. 2023;42(5):636-43.

    [Crossref] [Google Scholar] [PubMed]