The glycemic index tells how quickly a given food will raise your blood sugar after you eat it. You can use this measurement to help plan your meals so your blood sugar levels stay more even, rather than sharply increasing after you eat. Diabetics, dieters and athletes are among those who may find the glycemic index useful.
Features
The glycemic index compares how sharply blood sugar rises based on a control factor food, such as white bread, which is on the high end of the glycemic spectrum. A high glycemic index indicates a food that contributes to a sharp rise in glucose. Only foods that contain carbohydrates have a glycemic index.
Research
Replacing saturated fats with carbohydrates low on the glycemic index may lower the risk of heart attack, according to a study by M.U. Jakobsen published in the "American Journal of Clinical Nutrition" in 2010. However, replacing these fats with carbohydrates high on the glycemic index may have the opposite effect.
Uses
Diabetics need to control their glucose levels, and combining the glycemic index with carb counting can help them do this. If you are dieting, eating foods low on the glycemic index can help you feel full longer and eat less overall. Athletes can use this index to choose the best foods to eat to replenish their glycogen levels after exercising hard.
Considerations
The glycemic index is influenced by the fiber in food, the way it is processed or cooked, the variety of the food and the other foods you eat during a meal--all creating an overall effect on blood sugar. This makes determining the exact glycemic index of what you are eating difficult. The amount of a food you eat also influences the overall effect on blood sugar, not just the type of carb.
Misconceptions
Many foods low on the glycemic index are still not healthy options, while others high on the glycemic index are full of nutritious vitamins and minerals. Balance out nutritious high glycemic index foods with those lower on the glycemic index so the total effect on blood sugar is minimal, rather than avoiding any altogether.
References
- Massachusetts Institute of Technology: Glycemic Index
- American Diabetes Association: Glycemic Index and Diabetes
- Mayo Clinic: Glycemic Index Diet--Losing Weight With Blood Sugar Control
- PubMed.gov: Intake of Carbohydrates Compared with Intake of Saturated Fatty Acids and Risk of Myocardial Infarction
