What Is The Importance Of Low Glycemic Index Foods?

Until the 1980s, carbohydrates were either "simple" or "complex," but the development of the glycemic index, or GI, changed the way people view the carbohydrates in their foods. In 1981, researchers at the University of Toronto discovered that some carbs digested more quickly than other carbs, resulting in a rapid rise in blood sugar levels, according to the "Gale Encyclopedia of Diets." By choosing food items low on the glycemic index scale, a dieter can reduce blood sugar surges, but a low-GI diet may not be right for everyone. Consult your doctor before starting any new diet.

Carbohydrates Role in the Body

Carbohydrates are essential to the human diet. During digestion, your body transforms carbs into glucose, which in turn provides the fuel you need to function. Low GI foods break down slowly in the digestive system, providing a long-term source of continuous fuel.

Diabetes

Choosing foods with a low glycemic index ranking of 55 or less may help patients with diabetes maintain steady blood sugar levels. According to the "Gale Encyclopedia," eating foods high on the GI scale may cause a rapid escalation of glucose in the bloodstream. A blood sugar surge can trigger a temporary release of insulin, followed by a drop in blood sugar levels. By choosing low-GI foods, the diabetic is less likely to suffer from blood sugar fluctuations.

Weight Loss

In addition to regulating glucose levels, eating low-GI foods may be beneficial in weight loss, according to the Mayo Clinic. Many foods with low-GI scores, such as fresh fruits and vegetables, also contain dietary fiber, which absorbs liquids in the stomach and digests slowly, making you feel full longer, and keeping you from overeating.

Low GI Foods

Most fruits rank low on the glycemic index. Cherries, grapefruit, apricots, apples, pears, plums and peaches all have a GI ranking of less than 55. Low GI vegetables include asparagus, celery, cucumbers, green beans, peas, spinach, squash, artichoke, broccoli and eggplant. Low-fat milk and yogurt are on the low GI list. Meats do not appear on the glycemic index since they do not contain carbohydrates.

Factors that Affect Glycemic Ranking

While the GI scale offers a starting point in choosing foods that will not trigger a blood sugar spike, additional factors can alter a food's GI ranking. Very ripe fruits and vegetables will have a higher GI ranking than their barely ripe counterparts, according to the American Diabetes Association. Food processing can also raise the glycemic rank. Fruit juices are higher on the GI than fresh fruit, and the longer food cooks, the higher it may rank on the GI scale. The American Diabetes Association suggests balancing low glycemic foods with basic nutrition principles, such as eating moderate-size portions and choosing foods high in nutrition and low in calories.