The glycemic index, or GI, is a measurement of how quickly a certain carbohydrate food will raise your blood glucose level. According to Become Healthy Now, carbohydrates with a high glycemic index such as sugary treats, which break down quickly through digestion, will also raise blood glucose levels quickly. Low glycemic index carbohydrates such as whole grains, fruits and vegetables break down more slowly during digestion and produce a much smaller rise in blood glucose levels.
Significance
Carbohydrates that have a lower glycemic index will cause a lower rise in blood glucose levels over a longer period of time. Lower glycemic index foods can also make the body more receptive to insulin. This can be important for those who are diabetic, so many diabetics use the glycemic index to choose the proper foods.
Benefits
When instituted into a healthy diet, lower glycemic index foods can help maintain a healthy body weight and lower triglyceride levels. Choosing lower glycemic index carbohydrates over higher ones can be beneficial to those with diabetes, as this helps maintain a proper balance of glucose in the bloodstream. Lower glycemic index foods are also beneficial for those who have hypoglycemia, or low blood sugar, athletes and those who are resistant to the effects of insulin, according to Become Healthy Now. Lower glycemic index foods may also help in controlling appetite and reducing body fat.
Lower GI Foods and Diet
The glycemic index ranks foods on a scale from 1 to 100, lower being better. Foods that contain lower glycemic index carbohydrates include whole grains, fruits, vegetables and beans. These foods are excellent sources of vitamins, minerals, phytonutrients and fiber, according to Harvard School of Public Health. They provide the body with enough fuel for physical activity, improving endurance. Adding more lower glycemic index foods to the diet can be achieved by eating cereals containing barley, oats and bran, choosing whole wheat and stone-ground breads and pasta; eating whole fruit instead of drinking fruit juices, plus having plenty of salads using a vinaigrette dressing.
Heart and Cholesterol Effects
Lower glycemic index foods are good for the heart and can significantly lower triglyceride levels. According to Glycemic Edge, a diet containing more lower glycemic index carbohydrates can reduce the risk of developing heart disease and generally helps cardiovascular health. They can also help improve triglyceride levels and the HDL/LDL balance.
Problems
Eating lower glycemic index foods is beneficial, but some problems need to be worked out, according to MayoClinic.com. The glycemic index quantifies single item foods and not combinations of foods that can cause different effects on blood glucose levels when eaten together than they do separately. The glycemic index only includes foods containing carbohydrates and does not take nutrient content into consideration, so that some lower GI foods may be high in sugar, saturated fat and calories. The GI does not consider how the food is prepared or the size of the portion. The goals of a good diet should include eating lower glycemic foods along with other healthy choices.
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