[AshleyParticipant]

That’s a great question! Thank you for addressing this issue! The glycemic index (GI) is used to show “how equal amounts of carbohydrates in different foods raise blood sugar.” (1). In addition, the glycemic load (GL) reflects “both the quality and quantity of carbohydrates in a serving.” (1) Low GI foods (such as brown rice) generally have more complex carbohydrates (starches, fiber) than higher GI foods (such as white rice). These complex carbohydrates get absorbed much slower than simple carbohydrates, which means that your blood glucose levels aren’t being raised as quickly or excessively. (1)

So how do GI and GL affect our health? A review published in the American Journal of Clinical Nutrition observed a multitude of positive effects from low GI diets including “reduce[d] serum lipids in hyperlipidemic subjects, higher HDL-cholesterol concentrations”, and a decreased risk of developing heart disease, diabetes, and certain types of cancer. (2) Other studies agree that low GI diets can help to prevent these issues and may even contribute to increased weight loss/ maintenance, but the results have been mixed (1,3,4). Most research suggests a positive correlation between GI/GL and chronic disease, but more controlled clinical trials need to be administered before dietary recommendations are made. (2,5)

Although the research has not been conclusive, we do know that the lower the GI/GL of the food you consume is, the less dynamic your blood sugar levels will be. In other words, when you ingest more complex carbohydrates and whole grains, you help to keep your blood sugar levels consistent. This plays a role in preventing or delaying certain health complications, especially diabetes and other problems that can arise from high blood glucose levels such as damaged tissues/organs, blindness, kidney failure, and possibly heart disease. (1)

Click link below for a list of the glycemic index and glycemic load for more than 100 common foods! (Reference #6)

 
References

1. NIH. Counting Carbs? Understanding Glycemic Index and Glycemic Load. NIH News in Health. December 2012. Available at http://newsinhealth.nih.gov/issue/Dec2012/Feature2. Accessed April 10, 2014.
2. Glycemic index: overview of implications in health and disease. The American Journal of Clinical Nutrition. 2002:76(1);266S-273S.
3. Dietary Glycemic Index: Health Implications. Journal of the American College of Nutrition. 2009:28(4);446S-449S.
4. Glycemic index, glycemic load, and chronic disease risk—a meta-analysis of observational studies. The American Journal of Clinical Nutrition.2008:87(3);627-637.
5. Glycemic index and disease. The American Journal of Clinical Nutrition.2002:76(1)290S-298S.
6. Harvard Medical School. Glycemic index and glycemic load for 100+ foods. Harvard Health Publications. Available at http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm. Accessed April 11, 2014.

• This reply was modified 10 years, 7 months ago by  Ashley.

[AshleyParticipant]

Thank you for responses! As you both mentioned, research has predominantly shown that an increased BMI is associated with an increased risk of death (1). However, I do appreciate your statement, “weight is not the only risk factor associated with [chronic disease].” I recently came across a more recent study showing a significant percentage of overweight and obese adults (6% – 50%, depending on population) to be metabolically healthy, meaning that while they may exhibit additional body fat, they do not have these conditions and diseases (diabetes, heart disease, hypertension) (2). In addition, an observational study conducted at UC Davis for six years determined that “only severe obesity (but not milder obesity or overweight) was associated with increased mortality”, and that surprisingly, mortality risk was actually lower in obese individuals with diabetes than among normal weight individuals with the same disease (3).

References
1. Solomon CG, Manson JE. Obesity and mortality: a review of the epidemiologic data. Am J Clin Nutr. 1997;66(4):1044S-1050S.
2. Alfadda AA. Circulating Adipokines in Healthy versus Unhealthy Overweight and Obese Subjects. Int J Endocrinol. 2014. doi:10.1155/2014/170434.
3. Jerant A, Franks P. Body Mass Index, Diabetes, Hypertension, and Short-Term Mortality: A Population-Based Observational Study, 2000–2006. J Am Board Fam Med. 2012;25(4):422-431.

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