Better Health & Living

Issue: February 2006
The New, Eat-This Index
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The New, Eat-This Index

Looking for a simple, delicious plan that can help you lose weight & much more?

by Karen Cicero

Let’s face it: Atkins was a nightmare. The fat-free craze certainly wasn’t a picnic either. And the dozens of other diets you’ve tried in your lifetime probably didn’t end on a good note. What’s left? Lately, you may have heard whispers about controlling your weight (and your blood sugar and cholesterol levels) through a plan that focuses on foods low on the glycemic index (GI, for short). Simply put, the GI is a measure of how a particular food affects blood sugar.

Ever eat something and get hungry an hour later? It was probably a food with a high GI, such as white bread or potatoes. One slice of bread is not unlike a piece of candy—it produces a rapid rise in blood sugar that’s quickly followed by a plummet. Research suggests that in some people with a genetic predisposition, this kind of spike leads to type 2 diabetes, a condition that puts you at far greater risk for heart disease. Low-GI foods, on the other hand, trigger a gradual rise in blood sugar, which is good because constant levels help you feel full longer and may even sustain your energy levels.

Big Benefits

While this concept has been studied for decades, recent research really highlights its promise. Scientists at Children’s Hospital in Boston put obese 18 to 35 year olds on a diet for six months. Half of the participants could eat as much as they wanted of low-GI foods, while the remainder followed a calorie-restricted low-fat diet. “Despite the fact that their total amount of food wasn’t restricted, the participants on the low-GI plan actually lost slightly more weight (about 8 percent of their body weight in all) than those on a traditional diet,” says lead researcher David Ludwig, M.D., Ph.D. “There is some evidence to suggest that dieters who follow a low-GI plan don’t experience the drastic drop in metabolism associated with other diets.”

Better still, the triglycerides (fats implicated in heart disease) of low-GI dieters dropped by about twice as much as those of the conventional group, and concentrations of a natural clot buster (helpful in heading off a heart attack) rose by about a third in the low-GI dieters but fell in those following the conventional plan.

Intrigued? Check out the GI guide, right. (Not a numbers person? See “The Simple Life.”) “I’ve got overweight teenagers eating this way without complaining,” says Dr. Ludwig. “And if they’re willing to do it with smiles on their faces—teens aren’t exactly known for being easygoing—anybody can.”                                               

The Simple Life

Harvard University researcher David Ludwig, M.D., Ph.D., recently instructed a group of young adults to follow a low-GI diet for weight loss. The interesting part: The participants didn’t receive a list of foods and their GI values. “One of the criticisms of following a low-glycemic index diet has been that it’s too difficult to put into practice,” says Dr. Ludwig. “But people can easily be counseled on how to follow that approach and not get so caught up in the numbers.” His five easy rules:

  1. Eat abundant amounts of fruits, nonstarchy vegetables, and legumes.
  2. Consume grain products in the least processed state possible.
  3. Drastically reduce your intake of refined grain products (such as white bread) and products with concentrated sugars (such as pastries and other sweets).
  4. Use healthy fats—including olive oil, nuts, and avocados—moderately. (New government guidelines allow up to 35 percent of calories from fat.)
  5. Eat an adequate amount of protein-rich foods, such as lean meat and poultry, fish, and tofu. (Government guidlines also suggest about 5 ounces of meat, fish, meat substitutes, poultry, or beans daily if you’re eating about 1,800 calories per day.)

Making Sense of the Numbers

The glycemic index of foods ranges from undetectable levels to more than 100. “A good rule of thumb is to strive to make the bulk of your choices from foods with a glycemic index under 55,” advises Australian GI researcher Jennie Brand-Miller, Ph.D., author of The Low-Glycemic Diet Revolution: the Definitive Science-Based Weight Loss PlanThe Low-Glycemic Diet Revolution: the Definitive Science-Based Weight Loss Plan.  “Of course, you can eat a few high GI-foods in moderation.” Here are a few more details.

  • Note the exceptions.
      The high GI value of a handful of foods, such as melons, pumpkin, and parsnips, is misleading because these foods contain so few carbs. Enjoy them as often as you would any other kind of produce. Likewise, a few foods, such as chocolate and ice cream, have low GIs but a lot of calories. You can have these foods on occasion; just keep the portions small. Also limit portions of low-GI or GI-free foods that are high in saturated fat and/or cholesterol, such as cheese, red meat, and eggs.
  • Rethink carbs.
      While white bread, bagels, and pretzels have high GIs (no surprise), pasta doesn’t—especially if you serve it al dente. (The more you cook pasta, the higher the GI rises. The secret ingredient that keeps it low? Semolina flour.) Brown or wild rice is a great alternative to white, and old-fashioned oats have a much lower GI than the instant variety.
  • Not all sugar is created equal.
      The fructose that occurs naturally in fruit has a GI of 19, while table sugar’s GI is 68. The message: If you have a sweet tooth, a bowlful of berries—even with a teaspoon of dark chocolate drizzled on top—is a better option than a cupcake.

Your GI Guide to Everyday Foods

For decades, researchers at the University of Sydney in Australia have been testing the glycemic index of virtually everything we eat. Below are the results for 100 common American foods. For information on how to interpret the values, see “Making Sense of the Numbers.” Don’t see one of your favorites on the list? Search the university’s comprehensive database at www.glycemicindex.com.

GI-Free Foods

(Because of their low carbohydrate content, these foods don’t produce a glycemic response when eaten.)

  • Artichokes
  • Asparagus
  • Avocados
  • Blueberries
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cheese
  • Cucumbers
  • Diet beverages
  • Diet jelly
  • Eggplant
  • Eggs
  • Fish
  • Garlic
  • Herbs(fresh or dried)
  • Lettuce
  • Mushrooms
  • Okra
  • Oils
  • Onions
  • Peppers
  • Radishes
  • Raspberries
  • Spices
  • Spinach
  • Squash
  • Tea
  • Tofu
  • Tomatoes
  • Watercress
  • Zucchini

Low-GI Foods (6-55)

  • Hummus 6
  • Pecans 10
  • Peanuts 14
  • Artificially sweetened yogurt 14
  • Soybeans 18
  • Cashews 22
  • Cherries 22
  • Pearled barley 25
  • Low-fat yogurt 26
  • Prunes 29
  • Black beans 30
  • Dried apricots 31
  • Fat-free milk 32
  • All-Bran cereal 34
  • Kidney beans 36
  • Yams 37
  • Apples 38
  • Pears 38
  • Tomato juice 38
  • Meat ravioli 39
  • Minestrone soup 39
  • Strawberries 40
  • Apple juice 40
  • Carrots 41
  • Milk chocolate 41
  • Oranges 42
  • Peaches 42
  • Spaghetti(whole wheat) 42
  • Multigrain bread 43
  • Soy milk(reduced-fat) 44
  • Tomato soup 45
  • Linguine(durum wheat) 46-52
  • Sweet potatoes 46
  • Corn 46
  • Peas 48
  • Orange juice 50
  • Brown rice 50
  • Old-fashioned oatmeal 51
  • Mangos 51
  • Bananas 52
  • Grapes 53
  • Kiwifruit 53

Medium-GI Foods (55-70)

  • Popcorn 55
  • Papayas 56
  • Wild rice 57
  • Pineapple 59
  • Figs 61
  • Dried cranberries 64
  • Raisins 64
  • Soft drinks 63-68
  • Cantaloupe 67

High-GI Foods (more than 70)

  • White bread 72
  • White bagel 72
  • Cupcakes 73
  • Raisin Bran 73
  • Doughnuts 76
  • Waffles 76
  • Watermelon 76
  • Pumpkin 76
  • Pretzels 81
  • Instant oatmeal 82
  • Rice cakes 82
  • Baked potatoes 85
  • Mashed potatoes 86
  • Instant white rice 87

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