There are a variety of diets that can help you improve your overall health. The primary goal of the glycemic index diet is to make it easier for you to keep your blood glucose levels under control by understanding the effects of carbohydrates in the diet. Meats have a low glycemic index, but you must understand the other effects that meats have on the diet.
Glycemic Index Calculation
As the Linus Pauling Institute of Oregon State University explains, the glycemic index of a food is a measurement of how a food item affects your blood glucose levels. To measure a food's glycemic index, a volunteer eats a "test" food, after which the volunteer's blood glucose levels are measured over time. The higher the glycemic index of a food, the higher your blood glucose levels will rise after eating it.
Meat and Glycemic Index
As a general rule, foods which are high in carbohydrates have a high glycemic index. Most meats, as a result, have a low glycemic index. According to the values posted at Glycemic Edge, foods with a glycemic index of lower than 55 are classified as low glycemic index foods. These include beef casserole, fish fingers, frozen chicken nuggets and sweet and sour chicken with noodles and sausages.
Meat's Effects on Other Foods
One thing that is important to note about meat is that consuming meat can lower the glycemic index of carbohydrate-heavy foods. The glycemic index of a food is affected by how quickly a food is broken down by the digestive tract. Meals with meat, on the other hand, are digested more slowly. As a result, eating meat can help to lessen the impact of dietary carbohydrates on your blood glucose levels.
Considerations
One of the limitations of the glycemic index is its focus on carbohydrates. This means that the glycemic index does not concern itself with overall calories, fat and cholesterol levels, the Mayo Clinic explains. This is important because meat, particularly red meats, fried foods, and meats cooked with oil, can be high in saturated fat and cholesterol and may also add large quantities of calories to your diet. High calorie diets, particularly those with large amounts of cholesterol and saturated fat can increase your risk of developing cardiovascular disease.
Expert Insight
Meat can be part of a healthy glycemic index diet, but only when incorporated properly. Consuming lean meats, such as chicken breast, turkey, and fish can lower the glycemic index of food without negatively impacting the health of your cardiovascular system. As with any diet, moderation is the key; eating a healthy mix of meat, fruits, vegetables and whole grains can help you control your blood glucose levels without resulting in an increase of cholesterol in the blood.
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