Not all carbohydrates are equal. In your digestive system, some carbohydrates break down quickly, resulting in a spike in blood sugar. Other carbohydrates digest more slowly, gradually releasing glucose into the bloodstream, according to the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition." The glycemic index, or GI, ranks carbohydrates in food items based upon how quickly they digest and how they affect blood sugar levels.
History
Low glycemic diets appeared in the 1960s, originally developed to provide a healthy way of eating for diabetics who experienced blood sugar spikes after consuming foods high in carbohydrates, according to the "Gale Encyclopedia." However, by the early 1980s, researchers discovered that the amount of carbohydrates were not the only factor in controlling blood sugar spikes. Today's glycemic index ranks common foods by the amount of glucose they release into the bloodstream and the speed with which they digest.
Ranking Scale
Foods low on the GI scale have a ranking of 55 or less, according to FitnessMagazine.com. These foods break down gradually in the stomach. Mid-range foods that create a quicker release of glucose, but stop short of inducing a rapid spike in blood sugar, receive a GI ranking between 55 and 70. Foods with a GI ranking over 70 are high on the glycemic scale, and they are more likely to induce spikes in blood sugar.
Low GI diets
After the advent of the glycemic index, commercial diets sprung up around the idea of eating to control blood sugar levels. Examples of glycemic diets are the South Beach Diet, the Suzanne Somers Diet and the Zone Diet, reports the "Gale Encyclopedia." In addition to following a formal plan, a dieter may develop his own glycemic diet strategy by selecting foods from the low end of the GI scale.
Potential Benefits to Dieters
Diabetics may follow a low glycemic diet to prevent unwanted surges in blood sugar, but others like low GI diets for their potential weight loss benefits. Fruits, vegetables, low-fat dairy products and multigrain bread products are low on the GI scale and they also contain healthy amounts of fiber. Fiber acts as filler in the digestive system. It may absorb water and swell, helping the dieter feel full longer, which may cause her to eat less.
Considerations
Low glycemic diets may not be effective for weight loss if the dieter overeats. The GI ranking of a food may change, depending upon its age, the method of preparation or even the degree of ripeness, according to the Mayo Clinic. Talk to your doctor to find out if a following a glycemic diet is right for you.
References
- "The Gale Encyclopedia of Diets: A Guide to Health and Nutrition"; Jacqueline L. Longe, 2008
- Fitness Magazine: The Glycemic Index Equation
- Mayo Clinic: Glycemic Index Diet -- Losing Weight With Blood Sugar Control
