The Glycemic Index
There are many controversies in nutrition and the experts don't agree on many things.
But one of the few things that almost everyone agrees on is that refined carbs are bad.
This includes added sugars like sucrose and high fructose corn syrup, as well as refined grain products like white bread.
Refined carbohydrates tend to be low in fiber and they get digested and absorbed quickly, leading to rapid spikes in blood sugar. They have a high glycemic index (GI), which is a measure of how quickly foods raise blood sugar.
When we eat a food that spikes blood sugar fast, it tends to lead to a crash in blood sugar a few hours later... also known as the "blood sugar roller coaster." When blood sugar crashes, we get cravings for another high-carb snack.
In a study that served people milkshakes who were identical in every respect except that one had high GI carbs while the other had low GI carbs, the high GI milkshake caused increased hunger and cravings compared to the low GI shake (25).
Another study found that teenage boys ate 81% more calories during a high GI meal compared to a low GI meal (26).
So... the speed at which carb calories hit the system can have a dramatic effect on their potential to cause overeating and weight gain.
If you're on high-carb diet, it is crucial to choose whole, unprocessed carb sources that contain fiber. The fiber can reduce the rate at which the glucose enters your system (27, 28).
The studies consistently show that people who eat the most high glycemic index foods are at the greatest risk of becoming obese and diabetic. Because not all carb calories are created equal (29, 30).
BOTTOM LINE:Studies show that refined carbohydrates lead to faster and bigger spikes in blood sugar, which leads to cravings and increased food intake.
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