What Is Low Glycemic?

Carbohydrates provide the energy required to perform daily activities. In addition, they supply vitamins, minerals and fiber necessary for optimal health. Research shows that the type of carbohydrates consumed---low-glycemic or high-glycemic---can have a significant effect on glucose levels and overall health.

Definition

The glycemic index is a classification system that arranges carbohydrates into two categories based on how rapidly they increase blood glucose levels. High-glycemic carbs, which are defined as those scoring 70 or more on the glycemic index, are fast-digesting and cause blood sugar to rise quickly. Conversely, low-glycemic carbs---those scoring 55 or less---are slow-digesting, resulting in a slower increase in blood sugar.

Weight Loss

In a study published in the journal "Pediatrics," researchers had subjects eat a low-glycemic meal and a high-glycemic meal. Afterward, they tested for hormonal and satiety responses. Scientists concluded that subjects eating the low-glycemic meal had lower insulin and higher satiety levels than those eating the high-glycemic food. Increased satiety promotes fat loss, since it can reduce overall calorie intake. In another study, this one published in the "American Journal of Clinical Nutrition," obese subjects lost more weight in 12 weeks on a low-glycemic diet than those in the control group, who reduced their fat and protein intake.

Diabetes

Research shows that choosing low-glycemic carbs can help manage non-insulin-dependent diabetes mellitus. Researchers had subjects consume either a high-glycemic diet or a low-glycemic diet for six weeks. According to Diabetes Care, the results showed that subjects adhering to a low-glycemic diet reduced their overall blood glucose levels. Decreasing blood sugar levels helps keep diabetes in check. Besides selecting low-glycemic carbs, the American Diabetes Association website also suggests that diabetics pay close attention to the total amount of carbs they are ingesting.

Considerations

Several factors affect the glycemic index of foods. Among them are how the foods are combined in a meal. A high-glycemic food combined with a low-glycemic food, for example, would not affect blood glucose levels as much as a high-glycemic food alone. Some foods that are low on the glycemic index have little nutritional value, however, making carbs that contain nutrients preferable even if they have a slighter higher glycemic index.

Low-Glycemic Foods

According to the Harvard Public Health website, good low-glycemic foods include steel-cut oats, whole grain, whole wheat bread, brown rice, beans and whole wheat pasta.