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Glycemic Index and Weight Loss in Scottsdale
By: Scottsdale Weight Loss Center
Published: September 2, 2021
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The glycemic index (GI) is a measuring system that shows how foods containing carbohydrates raise blood sugar levels. GI uses a scale of 0 to 100, with pure glucose measured at a GI of 100. Foods with high GI are foods that are rapidly digested and absorbed and result in fluctuations in blood sugar levels. Low GI foods are slowly digested and absorbed; therefore they produce gradual rises in blood sugar levels and have proven health benefits and promote weight loss.
Why is Glycemic Index Important?
If your blood sugar drops too low, you may become lethargic and experience increased hunger. If it spikes too high, your brain signals the pancreas to release more insulin to bring the blood sugar back down. This is tricky because the faster your blood sugar increases, the more likely it is that your body will release excessive amounts of insulin and drive the blood sugar levels down too low.
The theory behind glycemic index is that you can minimize blood sugar related problems by identifying and avoiding foods that have the greatest effect on your blood sugar. Low GI diets have been associated with weight loss and decreased risk of various chronic conditions such as diabetes, cardiovascular disease, metabolic syndrome, stroke, depression, kidney disease and many more.
Glycemic Index of Foods
Some common glycemic index interpretations are:
- Low GI (55 or less): beans, small seeds, most whole grains, most vegetables, most sweet fruits (mangoes, strawberries, peaches), tagatose which is a natural sweetener and fructose or fruit sugar. These are the foods that will absorb slowly and increase blood sugar levels gradually.
- Medium GI (56-69): not intact whole wheat or enriched wheat, pita bread, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice, regular ice cream, sucrose and banana.
- High GI (70 and above): white bread, white rice, corn flakes, processed breakfast cereals, glucose, potatoes, parsnip and bagels. These are the foods that cause your blood sugar levels to fluctuate quickly from low to high.
Glycemic Index and Weight Loss
Your body is going to perform at its best when blood sugar levels are relatively constant. Low glycemic index diets are beneficial for weight control because they help control appetite and delay hunger while keeping your blood sugar levels at a normal level. If your blood sugar levels fluctuate frequently this can increase hunger and may lead to overeating.
Glycemic index diets are different from low-carb diets because they do not have you count carbs. In fact, a low GI diet will steer you towards certain carbohydrates that will keep your blood sugar relatively balanced.
A low glycemic index diet may be right for you if:
- You want to change blood sugar imbalances related to your current diet
- You want to change your overall eating habits
- You don’t want to count calories or carbs
- Want a long-term diet you can stick to
Consult your doctor or weight loss specialist if you believe that a glycemic index diet is right for you. Your doctor can help you decide which weight loss approach will benefit you the most.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
