The glycemic index ranks food on how it affects blood sugar. Foods with a high glycemic index cause rapid rises in blood sugar, while foods with a low or medium glycemic index only cause small rises in blood sugar. The glycemic index diet is used as a weight loss diet and as a tool for people with diabetes to better manage their blood sugars, but the evidence of its effectiveness is still under investigation.
Improves Blood Sugar Levels in Diabetics
Good blood sugar control decreases complications in people with diabetes. Diet plays a major role in helping blood sugar management. By choosing more low glycemic index foods, people with diabetes will have fewer fluctuations in blood sugar and have overall better control. A 2006 study published in "Diabetes Care" compared the use of a low glycemic index diet versus a high glycemic index diet on blood sugar levels in people with diabetes. The study found that people following the low glycemic index diet reduced their HgbA1C, a long-term blood sugar measurement marker, by 0.43 percent, a small but significant change, according to the authors. The American Diabetes Association suggests people use the glycemic index diet in conjunction with a carbohydrate controlled diet to help manage blood sugar.
Variations in Glycemic Index Measurements
The glycemic index of a food is determined through scientific methods, according to the Glycemic Index website. However, the glycemic index of a food can vary. For example, cooking methods can increase a foods glycemic index. Al dente cooked pasta has a lower glycemic index than past cooked softer. Ripeness also affects the glycemic index. A ripe fruit will have a higher glycemic index than an unripened fruit. In addition, combining a high glycemic index food with a low glycemic index food will decrease its affect on blood sugar, according to the American Diabetes Association.
Promotes Weight Loss
The theory is that foods with a low glycemic index take your body longer to digest, keeping you feeling full and preventing you from overeating. The evidence to support this theory is inconclusive. A 2007 study published in the "American Journal of Clinical Nutrition" investigated the effects of a low glycemic index diet versus a high glycemic index diet on weight loss in healthy premenopausal women over an 18 month period. The study concluded that long-term weight changes were not significantly different in the low glycemic index group versus the high glycemic index group. In addition, a 2009 review article published in "Current Diabetes Reports" stated the data to support the use of a low glycemic index diet as a weight loss is inconclusive.
References
- MayoClinic.com: Glycemic Index: Losing Weight with Blood Sugar Control
- American Diabetes Association: Glycemic Index and Diabetes
- "Diabetes Care"; Low--Glycemic Index Diets in the Management of Diabetes; J. Brand-Miller; 2006
- "American Journal of Clinical Nutrition"; An 18-mo Randomized Trial of a Low-Glycemic-Index Diet and Weight Change in Brazilian Women; R. Sichieri; 2007
- "Current Diabetes Reports"; Use of the Glycemic Index for Weight Loss and Glycemic Control: A Review of Recent Evidence; S. Vega-Lopez; 2009
