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Today, I want to share with you two very important indexes: the glycemic index and the insulin index, and we'll keep the discussion simple.
In this article:
- What Is the Glycemic Index?
- What Is the Insulin Index?
- Glycemic Versus Insulin Index
- Fat Helps You Lose Weight
- Low Insulin Improves Weight Loss
Differentiating the Glycemic Index from the Insulin Index
What Is the Glycemic Index?
The glycemic index (GI) is the scale of foods that has influence over your blood sugar within 2-3 hours after eating. So, there are certain glycemic index foods, like jelly beans, that trigger a lot of sugar response in your blood. It spikes up blood sugar levels very high on the scale. But, eating celery, which is a carbohydrate, does not create that same effect because that would be low on the scale.
The glycemic index has to do with how fast carbs or sugars affect the blood sugar. You have different things to alter that like including fiber in your glycemic index diet.
What Is the Insulin Index?
The insulin index is all those non-carbohydrate foods that affect insulin. When you eat sugar, you trigger insulin, but there are non-sugary foods that trigger insulin, too.
Insulin is a hormone that regulates blood sugar as it tends to lower blood sugar. In the presence of insulin, it's almost impossible to lose weight. So, our goal here is to have a low-insulin, low-sugar situation to avoid weight gain and obesity.
Glycemic Versus Insulin Index
In the glycemic index food list, potatoes, white bread, and whole wheat bread are high GI foods. Some foods low in glycemic load are peanuts and hummus. In the insulin index food list, whey protein powder, lean beef, and egg whites are high in the scale. Egg yolks, butter, and bacon are low in the scale.
RELATED: The Carbs That Are Worse Than Sugar
Fat Helps You Lose Weight
When people are trying to lose weight, they usually avoid fat and eat more protein, but they have to understand the scale to effectively lose weight. Fat actually buffers and lowers the insulin of your fat. So, if you're going to eat some beef, make sure it has some fat in it. Fat is one of the things that's almost neutral when it comes down to insulin, and it doesn't turn into sugar. Yes, it has calories, but it doesn't create the same effect as that of insulin, making it great for those with diabetes mellitus.
But, here's the confusing part. If protein triggers insulin release, which is a fat-making hormone, then why do people lose weight on protein? That's because protein also triggers the fat-burning hormones like glucagon and growth hormones.
Glucagon Definition: A hormone that helps control levels of blood sugar.
Low Insulin Improves Weight Loss
The thing to remember is we want to keep insulin low to enhance the weight loss process. So, if you’re going to have protein, don't go so lean and add some dietary fat to it. Make sure it's not so low fat, too. If you're going to have an egg, have the whole egg, not just the egg white.
The only foods and beverages that don't trigger insulin that much are the fatty ones — the exact foods people have been avoiding.
Understanding the glycemic index and insulin index will help you create a diet that works effectively for weight loss or fat loss. One important thing to remember, though, is that fat helps you lose weight so you should not avoid them entirely.
Knowing that fat helps in reducing weight, how does that affect your diet? Share your thoughts in the comments section below.
- Is Fiber Related To Blood Sugars And To The Glycemic Index
- High Insulin Comes Before High Blood Glucose Levels
- Foods That Burn Fat
Disclaimer: Our educational content is not meant or intended for medical advice or treatment.