What is the glycemic index?
The glycemic index (GI) measures the effect of food on blood sugar levels two to three hours after consumption. Some foods cause a rapid rise in blood sugar, such as candy; while carbohydrates like celery do not have the same effect. The ratio of fiber to sugar in a food affects its glycemic index.
Foods like potatoes and white bread have a high glycemic index, while peanuts and hummus are low-glycemic foods and have a smaller impact on blood sugar.
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What is the insulin index?
The insulin index measures the effect of non-carbohydrate foods on insulin. While sugar directly stimulates insulin secretion, certain sugar-free foods can also cause an increase in insulin levels, such as:
- Whey protein powder has a high insulin index.
- Lean beef can also increase insulin levels.
- Egg whites stimulate insulin more easily than egg yolks.
- Fats such as butter and bacon have a lower insulin index.
Insulin lowers blood sugar, and when insulin levels are high, it is almost impossible to lose weight. Therefore, maintaining a low insulin and low blood sugar state is very important.
Why can you still lose weight even if you increase your protein intake?
While protein stimulates insulin, it also boosts hormones related to fat burning, such as growth hormone and glucagon, thus still helping with weight loss.
However, if protein intake is too "lean," the insulin response will be stronger. Therefore, it is recommended that:
- Preserve natural fat when eating beef
- When eating eggs, don't just eat the egg white; eat the whole egg.
- Choosing protein containing fat is more beneficial for weight loss than low-fat protein.
Fats do not cause blood sugar to rise, nor do they strongly stimulate insulin, making them key to insulin control.
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Conclusion: Understanding the index helps stabilize blood sugar and improve weight loss results.
The glycemic index (GI) measures changes in blood sugar levels, while the insulin index reflects the effect of food on insulin. The goal is to maintain low and stable insulin levels; therefore, choosing protein with moderate fat content and avoiding high-glycemic and high-insulin foods is more helpful for weight loss and health management.
YouTube source: https://youtu.be/uxVWefABHg0
YouTube Column: Dr. Berg's Chinese Health Knowledge
