Expert Answers to Readers' Questions
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What is the difference between the glycemic index and glycemic load?
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Where can I get information about the glycemic index of foods?
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What is the glycemic index of sugar substitutes like NutraSweet?
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Are high-carbohydrate diets good for losing weight and weight control?
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Will going on a low-carbohydrate diet help me lose weight?
What is the difference between the glycemic index and glycemic load?
Glycemic index and glycemic load are two similar but different terms. Glycemic index indicates how rapidly a certain food increases blood sugar after eating, compared to the same amount of carbohydrate as white bread (50 grams of carbohydrate). Glycemic load, on the other hand, takes into account the glycemic index of a food multiplied by the carbohydrate content of the food. For most foods, the rule follows that a food with a high glycemic index will also have a high glycemic load. However, there are exceptions to the rule; carrots and watermelon have high glycemic index but a low glycemic load, due to the small amounts of carbohydrate found in these foods.
To learn more, read Carbohydrates and the Glycemic Index, part of the article Carbohydrates: Good Carbs Guide the Way.
Where can I get information about the glycemic index of foods?
More information about the glycemic index of foods can be found in the Carbohydrate section of this Web site, in Dr. Walter Willett's book Eat, Drink and Be Healthy, and on the University of Sydney's Glycemic Index Web site.
To learn more, read Carbohydrates and The Glycemic Index, part of the article Carbohydrates: Good Carbs Guide the Way.
What is the glycemic index of sugar substitutes like NutraSweet?
Consuming foods made with NutraSweet-especially beverages-are a better option than consuming sugary drinks. Aspartame does not have a high glycemic index, since it is not a carbohydrate. However, foods and beverages with sugar substitutes should be limited since the lifelong effects of these products are unknown.
To learn more, read Carbohydrates and The Glycemic Index, part of the article Carbohydrates: Good Carbs Guide the Way.
Are high-carbohydrate diets good for losing weight and weight control?
A high-carbohydrate diet is likely not advantageous to weight loss, and more importantly to long-term weight maintenance. This is because high-carbohydrate diets also tend to be low in fat. In the past two decades, there has been a tremendous focus on low-fat diets. In turn, food manufacturers have produced low-fat foods that are also high in refined carbohydrates and therefore tend to have a high glycemic index promoting more fat synthesis and storage. In addition, it is important to realize that fat is a vital component of a meal. Fat adds flavor to meals and can make them more satisfying. Furthermore, plant oils also contain "healthy" fats rich in monounsaturated and polyunsaturated fats.
To learn more, read 5 Quick Tips for Choosing Healthy Carbohydrates and 5 Quick Tips for Achieving a Healthy Weight.
Will going on a low-carbohydrate diet help me lose weight?
Some people who go on a low-carbohydrate diet have managed to keep weight off in the short term, but the best studies show that on average the weight loss is small after one year. There has been much debate about the impact of low-carbohydrate diets on overall health. A recent 20-year study on 82,080 women found that that a low-carbohydrate eating pattern did not increase risk of heart disease; if the protein and fats mainly came from vegetable sources, a low carbohydrate eating pattern actually reduced heart disease. A controlled trial underway at the Harvard School of Public Health may give us a more definitive answer on the possible benefits of low-carbohydrate diets. The study is testing four diets with different amounts of carbohydrate, protein, and fat; it will follow 800 overweight volunteers for two years to see which type of diet is best for weight loss, weight maintenance, and overall good health.
To learn more, read 5 Quick Tips for Achieving a Healthy Weight.