Foods that rate low on the glycemic index offer many health benefits. The glycemic index, created by the University of Sydney, rates carbohydrate foods based on how much they raise blood sugar levels. The scale runs from 0 to 100, with low-glycemic foods rating at 55 and below. A diet that stresses low-glycemic foods prevents harmful fluctuations in blood sugar levels. Advocates claim that a low glycemic diet can aid in weight loss. Excess weight contributes to a host of health issues, including diabetes, high cholesterol and heart disease. The World Health Organization suggests a low-glycemic diet can help prevent obesity and its attendant problems. To get the most out of your low-glycemic diet, stick to foods rated low on the glycemic index and avoid packaged foods.
Diabetes
A carefully planned low glycemic diet may help control diabetes. Consuming foods high on the glycemic index can raise and lower your blood sugar levels so quickly your insulin levels can't keep up. Insulin is formed in the pancreas and helps regulate blood sugar levels. When those levels are high or change rapidly, your body can develop a resistance to insulin that can cause diabetes, according to MayoClinic.com. Foods low on the glycemic index don't cause spikes in blood sugar levels and that is thought to help prevent or control diabetes. Whole grains, legumes, vegetables and fruits are low-glycemic foods recommended for diabetics.
Cognitive Function
You may find yourself sleepy or unable to concentrate after a big meal or in the afternoon. That may be due to low blood sugar levels. Researchers have discovered that low-glycemic index foods can improve cognitive function. One study conducted by the University of Northumbria, and published in the July 2007 issue of "Appetite," found that children who ate a low-glycemic breakfast performed better on memory tests and were more attentive than when they ate a high-glycemic breakfast. Other studies have shown that a low-glycemic diet improves memory and overall cognitive function, notes ClinicalTrials.gov. Oat and bran cereals, whole grains and fruit provide a good low-glycemic breakfast
Weight Control
Numerous studies show a positive correlation between a low-glycemic diet and weight loss. A study conducted at the University of Nottingham, reported by the U.S. Department of Health and Human Services, found that women who ate a low-glycemic breakfast before exercising burned more fat during the workout than women who ate a meal of high-glycemic foods. MayoClinic.com points out that a low-glycemic diet is high in fiber and protein which help keep you full, contributing to portion control and weight loss. Low-glycemic foods are digested slowly and that helps control appetite.
References
- The Glycemic Index
- MayoClinic.com: Glycemic Index Diet: Losing Weight With Blood Sugar Control
- "Appetite"; A Low Glycaemic Index Breakfast Cereal Preferentially Prevents Children's Cognitive Performance from Declining Throughout the Morning; J. Ingwersen et al; Jul. 2007
- ClinicalTrials.gov: The Effects of High and Low GI Breakfasts on Cognitive Performance in Adults With Type 2 Diabetes
- Healthfinder.gov: A Pre-Workout Meal to Help You Burn Fat
