The glycemic index is a measure of how the consumption of simple and complex carbohydrates affects the blood sugar levels in the human body. According to the Linus Pauling Institute, when you eat foods that are on the high end of the glycemic index, you will experience a quicker increase in blood sugar levels than when you eat low-glycemic index foods. A lower glycemic demand means that the carbohydrates will be digested more slowly and may result in better longer-term control of blood sugar levels. This is particularly beneficial for those suffering with diabetes.
Step 1
Learn to use a glycemic index chart. According to Aging No More, a glycemic index chart lists a range of foods and gives each one a numerical value that shows how they affect your glucose levels. The chart focuses on foods rich in carbohydrates, since these have the most dramatic effect on your blood sugar. The glycemic index has a range of 1 to 100. The higher the value of the food, the greater effect it will have on raising blood glucose levels. Choosing foods that are on the lower end of the scale is healthier because they will prevent the release of excess insulin and prevent weight gain. They will also keep blood glucose levels balanced so that your pancreas will not be over-worked.
Step 2
Get regular exercise. According to the University of Arizona, consumption of low glycemic index foods within an hour before exercising will reduce the risk of hypoglycemia, improve the levels of fatty acids in the blood and help burn fat more efficiently. This means you will get the most from your exercise and prevent weight gain.
Step 3
Eat a low-glycemic index breakfast that contains whole grains such as oatmeal. According to Natural News, a 2007 study by Anne Nilsson at Lund University in Sweden showed that a breakfast composed of whole grains can keep blood glucose levels balanced for up to 10 hours. The study also showed that a low glycemic breakfast improves concentration and alertness.
Tips and Warnings
- Eat whole wheat pasta instead of regular pasta. Eat fresh fruit instead of canned or processed fruit. Peanuts have a lower GI than nuts such as walnuts, almonds and pecans because they are actually legumes, not nuts.
- Don't do away with high glycemic foods altogether. Although some of the foods on the high end of the scale are not very healthy, such as French fries and donuts, others, such as baked potatoes, are low in calories but rich in other nutrients. These foods should be incorporated into your diet, but in moderation.
Things You'll Need
- Glycemic index chart
- Simple carbohydrates
- Complex carbohydrates
