Despite the fact that low fat foods are increasingly popular in the western civilization, people on the whole planet are generally still getting fat; the cause being an excessive consumption of foods high in simple sugars – we are simply eating too much sweets. The fault is partly on big media promotion of foods with high glycemic index, because they are being promoted for their low fat content.
Our diet is still mainly dominated by foods made from white flour (white bread in the traditional form of sandwiches, baguettes or hamburgers), drinking too many sugary drinks, buying too many sweets (various chocolate bars, wafers, etc.)
If we want to positively affect our health or reduce excess weight with our daily diet, just counting calories is not enough. Particularly, we need to respect the composition and method of food preparation, heat treatment, the content of fiber and other macrocomponents – all these factors may affect the glycemic index (read more about Glycemic Index here).
A practical example
In terms of the theory of glycemic index, it’s better to eat 1/2 slice of bread with cheese and butter than to eat just a “dry” slice. Energetic value is roughly the same, but the metabolic effects are completely different. After breakfast with cheese and butter (for example), hunger occurs much later and less intensively.
The basis of the diet should therefore be sufficient protein intake from fish, poultry and dairy products, as well as good sources of carbohydrates with a low glycemic index and sufficient intake of unsaturated fats.
In terms of weight loss – if two people are on a diet of equal energy value, more successful will be the one who will eat mostly foods with lower glycemic index.
So – if you want to lose weight, choose foods with a glycemic index in range from 40 to 50 (if you want to prevent overweight max. up to 70). A macrobiotic diet is great generally – as it consists of foods with low glycemic index.