A low-glycemic diet, often recommended for diabetics, may also be beneficial for others, according to the "Gale Encyclopedia of Diets." A food's glycemic value depends upon the type and amount of carbohydrates it contains. Carbohydrates that break down quickly in your digestive system can quickly elevate your blood sugar, and these foods have a high glycemic value. When you're following a low-glycemic diet, you'll choose foods that do not cause a rapid blood sugar surge.
History
Low-glycemic diets came about in the 1960s as a healthy way for diabetics to eat. At that time, carbohydrates fell into either a "simple carbohydrate" classification or a "complex carbohydrate" classification, according to the "Gale Encyclopedia." The earliest low-glycemic diets restricted as many carbs as possible, until the 1980s when a new method of classifying carbohydrates was born---the Glycemic Index.
Ranking Foods
The Glycemic Index ranks foods by their propensity to raise your blood sugar levels. Foods with a GI ranking of 55 or less fall within the low glycemic range, while rankings between 56 and 69 have a medium GI rank, according to the American Diabetes Association. Foods with a GI ranking of over 70 are high on the glycemic index.
Choosing Foods
While there are many foods to choose from on a low-GI diet, there is no hard and fast rule for figuring out a food's GI ranking. For example, dried apple slices contain 36 carbohydrates per serving, but they have a GI ranking of only 29. Compare that to a serving of canned sliced apples without juice--one serving has only 10 carbs but a much higher GI ranking of 42. The only reliable way to assess a food's GI ranking is to consult a GI chart or talk to a nutritionist.
Benefits of a Low-GI Diet
By consuming a low-glycemic diet, you'll experience lower blood sugar levels as well as blood sugar levels that fluctuate less. Diabetics may be able to take less medication if they follow a low-glycemic diet, according to MayoClinic.com. In addition, eating a low-GI diet may help to control your appetite, which can result in a healthier weight.
Considerations
A low-GI diet, while beneficial in some areas, isn't a cure all. MayoClinic.com advises dieters that by combining food items, their meal may be higher on the GI scale. The GI diet evaluates the glycemic index ranking of foods, but it does not take into account how much food a person eats or how they prepare the food. Some foods may be low on the GI scale but still high in saturated fats, sugar and calories. Consult your doctor before starting a low-glycemic diet program.
References
- "The Gale Encyclopedia of Diets: A Guide to Health and Nutrition"; Jacqueline L. Longe, 2008
- American Diabetes Association: The Glycemic Index of Foods
- MayoClinic.com: Glycemic Index Diet---A Helpful Tool for Diabetes?
