The foods you eat affect your blood sugar levels in different ways. To measure the impact of these foods, the glycemic index was created. This index helps women determine the best choices to maintain steady blood sugar. By following a glycemic index diet, women can help to reduce insulin resistance, an element of metabolic syndrome and precursor to type 2 diabetes.
Significance
Every time you take a bite, your food affects your blood sugar level -- the amount of glucose in your blood -- in some way. Some foods cause immediate blood sugar spikes, which can send your body into a tailspin trying to compensate for them. Other foods break down more slowly, providing your body with a steady stream of energy. The glycemic index diet breaks these foods down into categories: 55 or less is a low GI food, 56 to 69 is a moderate food and more than 70 is a high GI food, according to "Women to Women," an educational women's health website.
Research
Researchers at the Fondazione IRCCS Istituto Nazionale dei Tumori in Milan, Italy, studied more than 32,578 women in a study published in the April 2010 "Archives of Internal Medicine." Women were asked to complete a questionnaire about their daily dietary intakes. Researchers then calculated the glycemic load of these women's diets. After following up at least 7.9 years for each participant, women who consumed the highest glycemic load were found to have twice as high a risk for developing coronary heart disease than those who did not. Interestingly, the glycemic index was not found to have a similar effect on men. Lead researcher Dr. Sabina Sieri theorized this was because of differences in the way men and women metabolize glucose.
High-Index Foods
Because high glycemic index foods are linked with increased heart disease and diabetes risk in women, it pays to know what they are. Avoid these foods in favor of medium- to low-glycemic index foods. Most carbohydrate-containing foods rank high on the list: cornflakes, jelly beans, baked potatoes, rice cake, doughnuts and white bread all rank highly on the list, according to the Linus Pauling Institute at Oregon State University. Watermelon is a high GI fruit. Instead of breads and pastas made with white flour, choose those made with whole grain flour, which tends to impact your blood sugar less.
Foods to Choose
With the exceptions of sweet corn, bananas, figs, pineapples, carrots and kidney beans, most fruits and vegetables rank very low on the glycemic index, according to "Women to Women." Good examples include broccoli, cherries, chickpeas, pears, plums, strawberries, tomato soup and grapes. Eating a diet high in these foods can help women maintain low blood sugar levels. Protein sources like lentils, soybeans and peanut butter also are low-GI foods, as are most meats.
Warning
If you have been diagnosed with type II diabetes, metabolic syndrome or another condition that affects your blood sugar, talk to your doctor before beginning the GI diet to learn if there are modifications you should make for your condition. Women also need nutrients like calcium and iron for strong bones and healthy bodies. Talk with your doctor about the best diet for your health condition and how eating on the glycemic index can help you.
References
- Women to Women: How to Use the Glycemic Index and Glycemic Load
- MayoClinic.com: Glycemic Index Diet
- Oregon State University: Glycemic Index and Glycemic Load
- "Archives of Internal Medicine." Dr. Sabina Sieri et al. "Dietary Glycemic Load and Index and Risk of Coronary Heart Disease in a Large Italian Cohort." 2010.
