The glycemic index is a tool used to measure how likely any food with carbohydrates will raise your blood sugar and insulin levels. Your blood glucose response varies considerably after consuming complex carbohydrates, and the glycemic index serves as a more accurate indicator of these changes. For individuals with diabetes, the glycemic index can be useful when managing one's diet.
Glycemic Index and Blood Sugar
According to the Harvard Health Publication, high glycemic index foods cause your blood sugar levels to spike. A rapid rise in blood sugar levels sends a signal to your pancreas to produce more insulin, a hormone that helps metabolize glucose so that it may enter the bloodstream. Over time, an overactive pancreas can weaken the body's ability to regulate blood glucose levels and eventually lead to disorders like diabetes. Conversely, low glycemic index foods allow sugars to enter the bloodstream gradually, giving your body time to produce insulin and effectively regulate blood sugar levels.
Health Considerations
Foods with healthy carbohydrates tend to have a lower glycemic index. According to the Journal of Nutrition, low glycemic index foods may help decrease your appetite and promote weight loss. The Mayo Clinic adds that monitoring the glycemic index of the foods you consume can help regulate blood sugar, lower the risk of coronary heart disease and conditions associated with hyperinsulinemia, and reduce the need for medication for those with diabetes.
Low Glycemic Index Foods
Foods with low glycemic indexes include those that are high in fiber, raw, fresh and unprocessed. Low glycemic index foods include whole wheat and whole grain breads, low-fat yogurt, milk, and fruits such as cherries, grapefruit, apples, pears and plums. Some foods with high glycemic indexes include watermelons, potatoes, corn chips, candy and corn flakes.
Flax Seeds
Flax seeds have been gaining popularity for their high content of omega-3 fatty acids, which have beneficial implications for heart health. Along with their high concentration of healthy fats, flax seeds are high in dietary fiber and have a relatively low glycemic index. A study published in the Journal of Medicinal Food found that the ingestion of flax fiber in healthy individuals led to improved blood glucose levels.
Considerations
It may not be easy to know any particular food's glycemic index, as it is not listed on packages. Furthermore, a food's glycemic index also does not take into account its total nutritional content, so it is important to take other things into consideration. There is no one optimal diet for ideal health amongst medical professionals, however a diet filled with foods with low glycemic indexes is more likely to lead to a number of health gains related to maintaining your blood and insulin levels.
