Staying Full Longer

Trying to diet when you are hungry is very challenging for most people. Rather than taking supplements, an adjustment of your food based on the glycemic index (GI) can help solve your problem. In fact, ȡlow glycemic index (GI) foods have been purported to reduce appetite and increase satiety[1]

What is the Glycemic Index (GI)?

It is a measure that ranks carbohydrates in foods based on their effect on blood sugar levels created by Dr. David Jenkins. ?The faster a food raises your blood sugar level, the higher the score. Foods generally fall in to one of three rating categories:

• Low: 55 or less
• Medium: 56?69
• High: 70 or more

Foods ranking lower on the GI take longer to digest leading to a smaller and slower increase in blood sugar levels.

Why should I eat Low GI foods?

• It can help you lose weight[2]
• You may see a reduction in appetite1
• They can make you feel more satiated1
• High GI foods can lead to insulin spikes potentially increasing fat storage[3]

What are some Low GI Foods?

• Bread: Whole grain, multigrain, rye and sourdough varieties
• Fruit: Apples, strawberries, apricots, peaches, plums, pears and kiwi
• Vegetables: Carrots, broccoli, cauliflower, celery, tomatoes and zucchini
• Legumes: Lentils, chickpeas, baked beans, butter beans, kidney beans
• Pasta and noodles: Pasta, soba noodles, vermicelli noodles, rice noodles
• Rice: Long-grain and brown rice
• Grains: Quinoa, barley, pearl couscous, buckwheat, freekeh, semolina
• Dairy: Milk, cheese, yogurt, custard, soymilk, almond milk

Summary

Avoiding sugary foods and focusing on healthier carbohydrates can greatly assist in your dieting efforts. Besides lower risk of diabetes and other health concerns, these low GI foods help you stay full longer and store less fat. Try incorporating some of these carbohydrates in to your diet and you can experience the difference yourself.

Sources:

[1] Holt S, Brand J, Soveny C, Hansky J. Relationship of satiety to postprandial glycaemic, insulin and cholecystokinin responses. Appetite. 1992;18:129?141. [PubMed]

[2] de Rougemont A1, Normand S, Nazare JA, Skilton MR, Sothier M, Vinoy S, Laville M. Beneficial effects of a 5-week low-glycaemic index regimen on weight control and cardiovascular risk factors in overweight non-diabetic subjects. Br J Nutr. 2007 Dec;98(6):1288-98. Epub 2007 Jul

[3] https://www.healthline.com/health/diabetes/tips-for-managing-insulin-weight-gain