Overweight and its consequences are among the most important civilization diseases of our time. Soon every third German is too fat, even our children are considered "moppelige" movement muffle and fight against the side effects of fat pads such as high blood pressure, fatty acid and "age sugar". Always new diet programs promise fast, long-term successful weight loss with unrestricted eating pleasure. One of the current phenomena is called the "Glyx diet". A cute name, behind which stands the abbreviation for "glycemic index" (GI).
What is the GI?
The GI describes how quickly a carbohydrate-based food is digested in the human body and released into the blood as sugar. A high GI means that the blood sugar level rises quickly. This is the case, for example, with glucose (glucose). For this reason, the glucose was assigned the GI value 100. Also mashed potatoes, polished rice and lemonade cause the blood sugar to rise quickly and therefore have a high GI.
A low GI means that the food is digested more slowly and the blood sugar level rises slowly. Whole grains, apples and legumes are among these Glyx diet recommended foods.
The role of insulin
Advocates of glyx diet theory blame a hormone for extra pounds: insulin, a pancreatic hormone. When the blood sugar level rises, the body releases insulin to transport the sugar as quickly as possible into the cells, where it is burned as fuel or serves as an energy reserve.
Insulin also ensures that as long as the blood sugar level is sufficiently high, no storage fat reserves are attacked. This is supposed to be the reason why high GI foods are so much on your hips and stomach. No one has yet proven this connection.
The crowd does it!
But it is not the insulin that makes us fat. It is rather the energy balance between food intake and energy consumption: If the blood sugar that comes from the food, not consumed, it is stored as a memory. And that, no matter if he came slowly or quickly into the blood. Allegedly, foods with low GI should fill you up longer. But even this has not been proven. Rather, some researchers believe it's the higher protein content in the Glyx diet that puts hunger in check.
For whom is the GI really important?
Originally, carbohydrates were introduced into groups of different levels of GI for the diet of diabetics whose blood sugar levels are no longer regulated by the pancreas. It is important for them to know how quickly after a meal the blood sugar will rise, so that they can quickly inject insulin by syringe. For healthy people, so critics of the Glyx diet, the GI is not important.
Why is the Glyx diet still successful?
If you take a close look at the diet of the Glyx diet, you will find many components of a full-fledged, versatile diet: whole grains, fresh fruit, protein-rich legumes. Even without the glycemic index, it is clear that these foods are more advantageous than potato chips and sugary sodas. Some nutritionists even warn against overriding important foods such as rice or carrots for fear of an unfavorable GI. They contain important minerals, vitamins and trace elements.
Deceptive calculation errors
The following comparison shows how deceptive the glycemic index can be in some cases: If you strictly follow the GI guidelines, 100 grams of chocolate should make you less thick than the same amount of mashed potatoes, because chocolate has the better GI thanks to its fat content.