The Glycemic Index: How The Glycemic Index Is Used In Diets Like NutriSystem

We have been looking into the NutriSystem diet recently, and specifically NutriSystem for men. We are seeing some merit in this approach for some men because it is so easy and very low cost because you are already paying to eat each day. But we wanted to dig into the actual diet itself and begin to analyze the science behind it. One of the core ideas behind the program is the concept of the Glycemic Index. It was developed by a scientist in Canada in 1980 and is used widely in the weight loss industry. And NutriSystem makes it part of the core of their program. This is an excerpt from their site (and I hope this is ok to print here):

"The Glycemic Index is the science behind the NutriSystem program. It measures the quality of carbohydrates and their impact on your blood sugar levels. Carbohydrates that break down slowly in your body encourage stable blood sugar levels, which is good, so they rate well or "low" on the Glycemic Index. On the other hand, carbs that break down too quickly cause your insulin levels to spike, and high insulin levels can cause your body to store fat. These "bad carbs" are given higher glycemic values and most often leave you hungry soon after a meal. So if you’re looking to lose weight, you should stay away from "bad carbs" and instead, seek to incorporate more "good carbs" with low glycemic values into your diet to help keep your blood sugar levels stable and your appetite in check. NutriSystem ready-to-go foods make that simple."

I asked Dr. Laurie Rothman her take on the Glycemic Index and if she used it with her own patients. Because I know there is some controversy around this. There seems to be controversy about everything!

"It is not something I rely on heavily. It is a good concept for people with pre-diabetes or metabolic syndrome to get a handle on what foods to eat. For example, white rice has a very high glycemic index -raises blood sugar and insulin levels quickly, as do white potatoes. Sweet potatoes would have a lower glycemic index. I would have to reference an article or 2 up to give a better clinical answer...Honeslty, I just give my patients the concept of whole grains and complex carbohydrates rather than having them need to refer to yet another chart. At the end of the day, avoid anything white....flour, sugar, rice, potatoes, pasta and you are good to go for lower glycemic index foods."

This is an interesting comment because it bolsters our observation that NutriSystem can be a great starting point for people who need to get jumpstarted on weight loss. Most people need things to be easy at the start. Long term people really have to learn the concept of nutrient density. But if you have not yet lost weight, you have to for long term survival and quality of life. It is not an option. 

If you are a man or are concerned about one, do something now. There are solutions out there, and there are diet approaches that work, especially when you understand that you have do different diets and different stages. Men can start with the NutriSystem Diet, then learn Weight Watchers, then read Dr. Fuhrman's work, then get some expert help with the mindset issues around weight loss.

There is no failing on this approach- and there is no magic bullet. You are the magic bullet when you learn to master a wide array of tools and master what we at PEERtrainer call "Diet Fusion." The most important thing we try and advocate is that "weight loss is possible." Whatever starting point works for you, just do it and find it. And keep going along this path. If you get frustrated just try a different starting point. Something will work as long as you keep working. One thing we have observed also is that when people join our Tip Of The Day program, sometimes they will get the messages for 30 days and then take some action. It helps them manufacture "readiness." At that point they might start logging on PEERtrainer, they might join Weight Watchers. Again, we are trying to point out a very broad array of ideas here.

The reality of long term weight loss is that the apex of an ideal diet is bringing your consumption of greens and vegetables to a very high level each day. Higher than you might think. And you need to bring your consumption of animal protein lower than you think. Dr. Fuhrman recommends about 20oz a week as an ideal target.

I am going to ask Dr. Fuhrman his thoughts on the Glycemic Index and if he uses anything like this with his own patients and in his books. We are also continuing this discussion in the PEERtrainer community, so if you have some experience or input, please chime in.

Comments

[Erika the low Glycemic index guru]

Yes it's very true. Using low glycemic index is one of the safest way to lose weight. It reduces the calorie content of the food we eat. Low GI diet is very effective and very healthy way of diet.