The Glycemic Index and Fat Loss

The glycemic index rates foods on how quickly they raise your blood glucose levels. It’s often believed that foods that raise blood glucose levels quickly (high-glycemic foods) should be avoided in a fat loss phase.
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However, multiple studies show that when calories are controlled, the consumption of high-glycemic foods does not decrease fat loss [1, 2]. This confirms that you lose fat as long as you are in a calorie deficit, regardless of the glycemic index values of the foods you consume.
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With that said, since low-glycemic foods tend to be higher in fiber and overall less processed, it can’t hurt to prioritize complex and low-glycemic carbohydrates in your diet. The slower release of glucose may allow you to have more consistent energy and could keep you satiated for longer. But if you are healthy, maintain an overall nutritious diet, and control your calorie intake, the glycemic index does not have to be on your mind constantly.
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Lastly, it is also worth mentioning that rarely do we eat foods in isolation. We often eat mixed meals. So even if you consume a food that is rated high on the glycemic index, the protein and/or fat sources in your meal help slow down the release of glucose.
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References:
1. Randomized controlled trial of changes in dietary carbohydrate/fat ratio and simple vs complex carbohydrates on body weight and blood lipids: the CARMEN study. The Carbohydrate Ratio Management in European National diets.
2. West, J. A., & De Looy, A. E. (2001). Weight loss in overweight subjects following low-sucrose or sucrose-containing diets. International journal of obesity, 25(8), 1122.