The glycemic index, or GI, ranks foods containing carbohydrates according to their effect on blood sugar levels when eaten. Low glycemic index carbohydrates produce little fluctuation in blood glucose and insulin levels, making them a healthier diet choice.
Benefits
Eating low glycemic index carbohydrates helps keep energy levels balanced, according to the Glycemic Index Foundation. Diets containing lower GI foods help manage diabetes, reduce the risk of heart problems, improve cholesterol levels and increase insulin sensitivity. They can also increase physical endurance and help maintain a healthy body weight.
Healthy Carbohydrates
Fad diets advise abstaining from all carbohydrates. However, according to the Harvard School of Public Health, carbohydrates are an important part a healthy diet. Carbohydrates provide fuel for physical activities. Low glycemic index carbohydrates include fruits, vegetables, whole grains and beans, including apples, soy beans, carrots, milk and whole-wheat breads and pasta.
Meal Planning
Other factors affect the glycemic index. Portion sizes still matter, according to the American Diabetes Association. A riper fruit or vegetable has a higher GI. Processed foods, such as juices, have a higher GI than the fruit they're made from. Longer cooking times can increase a food's GI. Choose carbohydrates carefully. Some lower GI foods, such as chocolate, have little nutritional value.
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