The glycemic index ranks foods by how quickly the product gets absorbed into the body and spikes blood sugar, according to DietSpotlight. Harvard Medical School says the lower the glycemic index for a food, the less it affects blood sugar and insulin levels. The glycemic index has several benefits for people on different diets.
Diabetics
Diabetics must manage food intake with consequent blood sugar and insulin levels. A spike in blood sugar can create an increased need for insulin to help to reduce blood sugar. Elevated blood sugar levels increase risk for other complications that affect the nervous system, eye sight, kidney function and blood circulation, according to the National Institute of Diabetes and Digestive and Kidney Disease. Diabetics who choose foods with a low glycemic score compared with a higher score may be better able to manage blood sugar with less risk for consequent spikes. For example, grapefruit may be a better choice of fruit to eat than raisins since their respective glycemic indexes are 25 and 64, according to Harvard Medical School.
Weight Loss
Weight loss is a challenge. Even though carbohydrates produce less calories than fats, carbohydrates can change into fats inside the body. Foods with a higher glycemic score are not metabolized quickly. Diets with foods that have a high glycemic index may lead to increased weight and waist circumference, according to research by H. Hare-Bruun published in the "American Journal of Clinical Nutrition" in 2006. Eating foods with a low glycemic index may decrease the risk for obesity, according to DietSpotlight. Furthermore, epidemiological and clinical trials suggest that a low glycemic index diet may be beneficial in the management of childhood obesity, according to research by A.P. Kong published in "Obesity Reviews" in 2010 Foods with a low glycemic index include wheat tortilla, canned tomato juice, oatmeal, pearled barley, reduced fat yogurt, apples, soy beans, peanuts, yam, carrots, green peas and chick peas.
Athletic Performance
The glycemic index of foods is valuable to athletes to help to improve performance. Athletes depend on sustainable energy from blood sugar levels while minimizing breakdown of skeletal muscle. According to Idea Health and Fitness Association, carbohydrates eaten before and during exercise help to maintain energy levels, prevent fatigue, and to replenish muscle and liver glycogen, a substance that stores sugar in the body. Foods with a high glycemic index taken after exercise may increase glycogen replacement in muscles, whereas foods low in glycemic taken before endurance exercise helps to prevent a fall in blood sugar levels.
References
- DietSpotlight: The Glycemic Index Review
- Harvard Medical School: Glycemic Index and Glycemic Load for 100+ Foods
- National Diabetes Information Clearinghouse: Diabetes
- "American Journal of Clinical Nutrition"; Glycemic Index and Glycemic Load in Relation to Changes in Body Weight, Body Fat Distribution, and Body Composition; Hare-Bruun, H.; Oct 2006
- "Obes Rev"; Role of Low-Glycemic Index Diet in Management of Childhood Obesity; Kong, A.P.; Jul 21 2010
