A food's glycemic index indicates the effect that the carbohydrates in that food will have on your blood sugar levels, and a glycemic index diet uses the glycemic index to help you decide which foods to eat. If you need to lose weight or you have diabetes, a glycemic index diet might be a good basis for your meal plan. Many factors affect your weight and your overall health, though, so remember to consult your doctor before using a glycemic index diet.
Blood Sugar Control
Your body breaks down carbohydrates into glucose, a type of sugar, and releases it into your blood. If you have diabetes, you need watch your carbohydrate intake because your body has trouble controlling your blood sugar levels; a glycemic index diet can help you plan your meals. According to the Mayo Clinic website, foods with a high glycemic index can lead to spikes in your blood sugar, while foods with a low glycemic index help your body keep blood sugar levels more constant.
Weight Loss
You also can use a glycemic index diet to help you lose weight. Your body takes a long time to digest low-glycemic foods, and this means that you might feel full for longer after a meal and eat less at the next meal. Foods with a high glycemic index can cause your blood sugar levels to spike and then drop, making you feel hungry, but low-glycemic foods help your body maintain steadier blood sugar levels and reduce the likelihood of feeling very hungry.
Foods to Emphasize
According to the Mayo Clinic site, low-glycemic index foods have a glycemic index of 55 or lower, and you should emphasize these foods if you are following a glycemic index diet for weight loss or blood-sugar management. In general, foods that are high in dietary fiber or protein have a lower glycemic index, and good choices typically include legumes such as beans and peas, whole grains such as oatmeal or barley, apples, reduced-fat milk or yogurt, and nuts.
Foods to Limit
Foods with a high glycemic index can be high in sugars and calories and are often low in nutrients. If you are trying to lose weight or control your diabetes using a glycemic index diet, reduce the amount of foods that you eat that have a glycemic index over 70. Some of these foods include baked white potatoes, boiled pasta, jelly beans and other candy, white rice and white bread.
Considerations
The Linus Pauling Institute Micronutrient Information Center notes that the glycemic index is a good description of the quality of carbohydrates in a food, but the glycemic load might be a better indicator of the true effect of the carbohydrates in your body because it also considers the amount of carbohydrates in the food. You can calculate the glycemic load by multiplying the glycemic index by the number of carbohydrates. Foods with a higher glycemic load have more calories and a greater effect on your blood sugar, so stick with lower-glycemic load foods to lose weight. Always remember to get your doctor's approval before starting a diet for weight loss or for controlling your diabetes.
