For a brief description on how various foods containing glucose affect the bodies of humans, a glance at the glycemic index is in order. The glycemic index (GI) is an indication of the effect of a food product on an individual’s blood sugar. Glycemic index is calculated by dividing the blood glucose incremental area under the curve (AUC) of particular food in test by the blood glucose incremental AUC of the reference food (generally glucose or white bread which has the standard GI of 100) and multiplying by 100, where the carbohydrate content of test and reference foods are the same. This index takes into account the multiple effects of certain foods’ glucose content on the production of fat in the body. A high glycemic index equates to an increased sugar level or comparatively high blood glucose levels.

High glycemic content signals food that is slow to digest, thus promoting the creation of fat cells. Low glycemic content signals fast absorbing foods, resulting in little or no fat production. Naturally, manipulation of the glycaemic index has ushered in the creation of a slew of diets, all promoting an ‘all-you-can-eat’ take on dieting. Many researches has shown that low GI diets can reduce the risk of diabetes mellitus and heart disease and certain cancers, improve blood glucose control in patients with diabetes, reduce high blood fat levels, and can be effective for weight control. How these diets work is very fascinating, but are they too good to be true?

There are multiple diets that utilize the conscientious examination of the glycemic index in order to achieve results. However, all of these days share one common theme: the key to weight loss is loading up on foods with low glycaemic content and avoiding those with high glycemic content. It sounds simple, but some of the most popular foods rate fairly high, surprisingly even some of the healthier ones. Certain diets have become increasingly popular over the past few years, only to die out once their fad has run its course. Many people, however, still swear by these diets, so a closer inspection of some may enlighten us on their safety and effectiveness.

The glycemic index ranks foods based on how fast they are absorbed into the blood as sugar. This index shows the comparison of the insulin effect of different foods, measuring their effect on blood sugar levels. The foods that are rated higher on the glycemic index cause higher insulin response than those foods with a low rating. A diet that is based on high glycemic index foods leads to chronic low blood sugar because of the sudden rises of blood sugar levels followed by sharp lows. The secret to keeping the blood sugar stable, insulin low and hunger in check, is to consume foods that fall under the low glycemic index.

Foods that are high on the glycemic index and cause a greater insulin response, include white bread, packaged flaked cereals, bagels, low-fat frozen desserts, instant hot cereals, raisins and other dried fruits, whole milk, cheeses, peanuts, peanut butter, meats and hot dogs. Food that have a low rating on the glycemic index and those that do not cause increase in insulin levels, include most fresh vegetables, pitted fruits and melons, leafy greens, hundred percent whole-grain breads, minimally processed whole-grain cereals, skimmed milk, sweet potatoes, yams, poultry, lean cuts of beef, pork, buttermilk, shell fish, veal, legumes and most of the nuts. It would be surprising to note that cooked foods rank higher on the glycemic index than raw foods. Similarly, fruits and vegetables that have been juiced or pureed rank higher than when eaten whole.

Surely, whether you have ever heard of the glycemic index or not, everyone is keenly aware of the formerly popular Atkins Diet. It reached such unprecedented fame that many restaurants altered their menu to accommodate Atkins Dieters, some going as far as lowering their prices (for instance, the bread-based Subway—high in glycemic index content—slashed prices on their sandwiches during the craze to stay in competition with their rivals). While the Atkins Diet promoted glycemic consciousness, many found results by simply avoiding carbohydrates and eating as much low-carbohydrate foods as they could handle. The South Beach Diet was a similar craze, except less emphasis was put on the consumption of meat and more on the avoidance of carbohydrates.

Now, you may be asking about the healthiness of such diets. The answer, unfortunately, is very common sense. There will probably never be a miracle diet that allows you to eat as much as you want of whatever you want. While glycemic index diets are a great choice for obese people looking to get a solid start to what they perceive as an impossible journey, any diet that allows you to eat as much bacon as you can possibly handle and still lose weight is not healthy. Yes, you will lose weight, and if looks are all that are important to you, you may be fine with it. But as far as issues of cholesterol and heart problems go, glycemic index diets can send you down a dark path. It is nice to be able to lose weight without cutting back, but eventually the massive food intake will catch up with you. The bottom line: glycemic index diets can help you lose weight, but perpetual use of the methods can lead to long-term health risks.