The glycemic index measures how much a food will raise your blood sugar levels, according to the American Diabetes Association. Foods are compared to a reference food, such as glucose or white flour, when measuring glycemic index levels. The Mayo Clinic states that whole wheat products have a lower glycemic index and do not raise blood sugar levels as much as those made with white flour.
Significance
The glycemic index is important to people who are trying to control their diabetes, according to the American Diabetes Association. Blood sugar spikes in diabetics can cause health complications. A diabetic's meals throughout the day should be planned around foods that are low to medium on the glycemic index chart. Foods are given a number between one and 100. The number 100 is glucose, which serves a reference point. Foods under 55 are considered to be medium to low on the glycemic index.
Benefits
According to the American Diabetes Association, eating foods according to their rank on the glycemic index can make you feel fuller. Diabetics should avoid foods that are high in fiber and low in carbohydrates. Nutritiondata.com says that following a glycemic index diet can help you lose weight by choosing healthier foods and eating smaller portions. Diabetics can help prevent any blood sugar spikes by using the glycemic index as a guide when planning meals.
Whole Wheat
Carbohydrates are usually high on the glycemic index chart, but whole grains do not raise the blood sugar as much as foods containing white wheat, according to the Mayo Clinic. Whole grains have not had their bran and germ removed. The wheat bran and germ have many health benefits, such as natural fiber. Foods such as brown rice, whole wheat bread, oatmeal and barley are considered good sources of whole grain.
Whole Wheat in the Diet
Carbohydrates are necessary in your diet and should not be completely avoided. Whole gains are the healthiest type of carbohydrates to eat. Whole grains contain lots of fiber, which is used to remove waste products in your body. The Mayo Clinic recommends eating five to seven servings of whole grain carbohydrates each day. Eat more whole grains by making sandwiches with whole wheat bread or by eating brown rice instead of white rice.
Considerations
Exercise at least 30 minutes a day, five to seven days a week, to help control blood sugar levels rather than just relying on the glycemic index. Talk to your doctor or nutritionist about following the glycemic index to control blood sugar levels or lose weight. Your doctor or nutritionist can help develop a meal plan for you to follow.
