Low Glycemic Index Benefits

Glycemic index is a measure of the impact a food has on blood sugar levels, according to Health.gov. Foods with a high glycemic index, including those with refined sugars and processed carbohydrates, cause a rapid spike in blood sugar, while foods with a low glycemic index have a less-pronounced effect. Choosing foods on the low end of the glycemic index scale has proven health benefits.

Appetite and Weight Control

Low glycemic index foods tend to have higher fiber, protein and/or fat content. All these foods also take longer to digest, causing less rapid release of sugar into the bloodstream. Slower digestion also means that satiety centers in the brain, which respond to the physical presence of food in the stomach and other aspects of the digestive process, such as stomach pH levels, will be triggered before excessive amounts of sugar have entered the bloodstream. This translates overall to fewer calories consumed and easier maintenance of optimal body weight.

Blood Sugar and Diabetes

Slowing the entry of sugar into the bloodstream prevents blood sugar spikes and results in less wear-and-tear on the pancreas, which responds to elevated blood sugar by secreting insulin to trigger cells to absorb glucose and produce fat. Less insulin secretion means cells remain sensitized to insulin, thus preventing insulin resistance and the associated cascade of events that may eventually result in diabetes.

Energy Levels

Evenly maintained blood sugar levels create a beneficial feedback loop whereby energy expenditure is paired appropriately with energy consumption. Slower release of sugar into the bloodstream translates to more even-keeled energy levels and less likelihood of hunger and food cravings that typically occur in the mid-morning and late afternoon caused by dips in blood sugar. Other blood sugar-related symptoms, such as headaches and lack of concentration, improve as well, along with work performance and possibly also job satisfaction.

Cancer Prevention

Chronically high blood sugar levels can lead to pancreatic cancer, according to a study published in the 2010 "Cancer Epidemiology Biomarkers and Prevention." The study, which included data on nearly 580,000 adults, found a positive correlation between mid-level blood pressure elevations and elevated blood glucose in men and body mass index, mid-range blood pressure elevations and elevated blood sugar in women.

Immune System

Elevated blood glucose is known to cause imbalances of metabolism and physiology throughout the body, including causing a drop in immune function and increased risk of infection, according to Medical News Today. This information has changed the way surgeries are carried out on diabetics. To avoid immune system rejection, diabetics undergoing pancreatic islet cell transplants are operated on only when blood sugar levels are high. This understanding of the effect of blood sugar on immunity is also useful for the day-to-day life of diabetics and non-diabetics alike and serves as a helpful reminder and source of motivation to favor low glycemic index foods.