The foods you eat have a powerful impact on the levels of different substances in your body, which is why following a healthy diet can improve your overall health. One important aspect of food is how it affects your blood glucose levels. By following a diet that is based on the glycemic index, you can keep your blood glucose levels low, which is particularly important for people with diabetes.
Glycemic Index Measurement
The glycemic index is a way of measuring the effects food has on your blood glucose levels. The glycemic index of a food was determined by having a volunteer eat a certain amount of a food, after which the volunteer's blood glucose levels were measured over time. Foods with a high glycemic index cause a greater increase in blood glucose levels, and the glycemic index of all foods is calculated by comparing the changes in blood glucose caused by the measured food to the changes from a reference food, such as white bread or pure glucose.
Effect of Carbohydrates
The glycemic index of a food depends both on the quantity of carbohydrates that it contains but also the type of carbohydrates. For example, as a general rule complex carbohydrates, such as starches, have less of an effect on blood glucose levels than simple carbohydrates, like sucrose and other sugars. One exception to this rule, the Merck Manual notes, is fructose, which means that many fruits have a comparatively low glycemic index than would be estimated based on their sweetness.
Low Glycemic Foods
Low glycemic foods are typically those that have more complex carbohydrates and unrefined grains as opposed to sugars and refined grains, like white flour or instant rice. Fiber also lowers the glycemic index of a food, because fiber slows the rate at which carbohydrates are digested. Thus, foods made with whole grains and non-starchy vegetables generally have a lower glycemic index.
Benefits
There are many benefits to planning a diet with low glycemic index foods. The Linus Pauling Institute at Oregon State notes that eating foods with a low glycemic index can help prevent type 2 diabetes and can also be useful for lowering the blood glucose levels of people who already have diabetes. Low glycemic foods can also lower your risk of becoming obese, as well as developing cardiovascular or gallbladder disease.
Considerations
Although there are many positive qualities to a diet based on the glycemic index, the glycemic index only considers the impact of blood glucose level of foods eaten alone as opposed to eating foods in combination. The focus on carbohydrates also causes this diet to not factor in the impact that excess calories, cholesterol and fat can have on cardiovascular health and the body.
