Will a low GI index food diet help in weight loss for a Type 2 Diabetic vegetarian ? I also exercise regularly for my keeping in check my blood sugar levels.
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This is a similar issue concerning the whole simple vs complex carb myth.
Typically foods that have a high glycemic index have a relatively low to zero fat content which causes your body to digest high GI foods faster.
High-GI ‘carbohydrates’ (sugars), simple or complex, are digested far more quickly than we can burn them for energy, whereupon our bodies convert them into fat and store them as fat—leaving us hungry, even though we are gaining weight!
Then, we get a transient dopamine rush and subsequent serotonin high before our blood sugar crashes, but that decreases over time as we get fatter—meaning that we are chemically as well as metabolically addicted to sugar (‘carbohydrates’).
The benefits of eating low GI foods or high GI foods with the appropriate amount of fats relative to weight loss for anyone, including diabetics, include:
- More satisfaction from the meals you do eat, decreasing the risk of overeating due to lingering hunger from foods that merely spike blood sugar and leave you wanting more, which indirectly aids in weight loss if you're counting calories or partaking in targeted dieting for weight loss or weight control
- Demotes food cravings
- Decreased risk to develop insulin-resistance and diabetic symptoms and conditions
- If you're already diabetic then low GI foods help control already unstable blood sugar levels and high blood pressure
Low-GI diet alone may not be the best approach to lose weight.
Designing a "weight loss diet" based solely on foods with low glycemic index (<55) can be misleading, because a list of such foods include, for example: white spaghetti (49), rice noodles (53), dates (42), apple juice (41), orange juice (52), canned peaches (43), strawberry jam (49), ice cream (51) and chocolate (40) (Harvard.edu), so foods high in sugar and plain starch, which does not sound very promising .
On the other hand, whole wheat bread, which can be quite satiating, has a GI 74.
According to a recent systematic review of studies: Low glycaemic index diets as an intervention for obesity: a systematic review and meta-analysis (Obesity Reviews, 2019):
Low GI diets resulted in small but significant improvements in body weight, BMI, LDL and total cholesterol overall, although no individual control diet was significantly different from low GI diets.
Decrease food craving.
Try to avoid sugary beverages, such as soft drinks and fruit juices, and foods that are mainly a combination of sugar or plain starch and fats, such as chocolate, cakes, ice cream, potato chips, French fries, pizza, hamburger and hot dogs, because they can stimulate food craving.
Instead, try foods with some fiber, such as whole-grain bread/cereals and low-starch plant foods (salads, legumes).
In summary, the current study found that highly processed foods, with added amounts of fat and/or refined carbohydrates (e.g., sugar, white flour), were most likely to be associated with behavioral indicators of addictive-like eating.
Don't believe it? Then forget it, concentrate on some activity that gives you pleasure and eat/avoids foods in the way that will make you better with that activity. And don't call it a diet and don't make it unnecessarily unpleasant.
blood sugar depends on several factors other than GI. for instance, eating protein first then carbs will reduce your blood sugar more than if you eat the carbs first. High GI foods can be healthy and low GI foods may not be.. looking at this may help your insulin levels or help you dictate fasting methods or cutting.. but it is pretty complex and really only if you're competing, although it might help your insulin sensitivity.
For weight loss as a diabetic, focus on complex carbs and lots of fiber(reduces amount of insulin your body needs) so lots of vegetables too. healthy fats, etc..eat your protein first then your carbs. dont get caught up on the glycemic index of foods. just use your best judgement and eat complex carbs, and lower your sugar intake to below the recommended daily intake of 25g a day