Good health relies on a number of factors. In addition to environmental and hereditary aspects, nutrition plays a large part in overall health and wellness. The nutritional aspects of different foods affect the body in a variety of ways. The glycemic index measures the way carbohydrates raise the level of glucose in the bloodstream. For some individuals, including those with diabetes, choosing foods based on their glycemic index can help to identify healthy foods to include in meal plans.
Carbohydrates
Carbohydrate foods include sugars, known as simple carbohydrates, and starches, known as complex carbohydrates. During digestion, your body breaks carbohydrates down into glucose.
Glycemic Index
The glycemic load refers to carbohydrates' ability to raise the level of glucose in your blood. The glycemic index provides the measurement for individual foods and their glycemic load. Foods with high glycemic index numbers raise the blood glucose more than foods with low numbers. Including low glycemic index foods in your meal plans causes less impact on your blood sugar.
Health Considerations
According to the American Diabetes Association, the type of carbohydrate has an effect on blood glucose, making the glycemic index a useful tool in managing glucose in individuals with diabetes. The American Journal of Clinical Nutrition states that other conditions may also benefit from diets based on the glycemic index. This method of measuring carbohydrates may also be relevant to the prevention of certain types of cancer.
Meal Plans
Using the glycemic index to create meal plans may help to regulate the daily fluctuations of blood glucose. Choose foods with low numbers to round out a nutritious meal. Include side dishes that contain peas, butter beans, lentils, sweet potatoes, corn or yams. Substitute white bread with pumpernickel or stone-ground whole wheat bread. These foods, as well as most fruits, contain a glycemic index ranking of 55 or below. Avoid high index foods, those with rankings above 70, such as instant oatmeal, corn flakes, russet potatoes and pretzels.
Balancing Nutrients
Consider the overall nutrition of foods for your meal plans. Not all low glycemic foods provide nutritious benefits. MayoClinic.com recommends avoiding foods that contain high amounts of saturated fats, trans fats, cholesterol and sodium. It is a good idea to check with your doctor before changing your diet, especially if you suffer from a health condition. Your doctor or a registered dietitian can help you put together healthy meal plans using the glycemic index.
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