The glycemic index measures how much a carbohydrate food raises your blood glucose levels, according to the American Diabetes Association. High levels of high blood glucose can cause health complications in diabetics. The gylcemic index is also a good diet to lower cholesterol levels. The glycemic index can limit the amount of unhealthy foods and sugars which can raise your cholesterol levels, according to the American Heart Association.
Glycemic Index Function
Foods are rated against pure sugar or white bread on the glycemic index. Foods at the higher end of the glycemic index usually contain more sugar and cholesterol, which is unhealthy for your blood and cholesterol levels. Meal planning with the glycemic index involves choosing foods from the medium to low end of the glycemic index, according to the American Diabetes Association.
Types of Cholesterol
There are two different types of cholesterol. LDL cholesterol is known as the bad cholesterol because it sticks to the walls of your arteries and causes decreased blood flow, according to the American Heart Association. The HDL cholesterol is known as the good cholesterol since it takes the LDL cholesterol from the bloodstream and brings it to the liver where it is processed and destroyed.
Foods to Eat
The American Diabetes Association recommends eating foods that have a rating of 55 or less on the glycemic index chart. The associations also says you can eat foods that have a rating between 55 and 69 on the glycemic index chart. Eat foods such as fresh fruits, non starchy vegetables and unprocessed carbohydrates made with whole grains like most oatmeal. Look for foods that are 100 percent whole wheat and stone ground.
Risks of High Glycemic Foods
Eating foods that are high in fat and sugars can increase your LDL cholesterol levels. According to the American Heart Association, 25 percent of your cholesterol comes from food you eat. Avoid foods such as candies, white bread, crackers and any other food with refined sugars. These types of food are high on the glycemic index and can cause further damage to your body. They can increase your chance of having a stroke or contracting heart disease, according to the American Heart Association.
Considerations
Talk to your doctor or dietitian about planning your meals around the glycemic index. The qualified health care person can help you select foods and meal plans for separate days of the week according to the glycemic index. Learn how to substitute certain foods on the glycemic index with other foods on the glycemic index so you are not eating the same foods every day. Control portion sizes to eliminate overeating and consuming extra calories or cholesterol.
