The glycemic index uses a numerical scale to classify carbohydrates based on their effect on blood sugar. A glycemic index diet is based on choosing foods and beverages that do not cause rapid increases in your blood sugar level. The glycemic index as a diet tool was originally developed for diabetics but became a popular weight loss tool soon after.
Physiology
When you eat carbohydrates, your body breaks them down into a simple sugar called glucose, which is the body's preferred source of energy. Glucose moves through your digestive tract until it reaches your small intestine, where it travels into your bloodstream. The presence of glucose in your blood signals the release of insulin from the pancreas. Insulin binds to glucose in order to help the cells use the sugar for energy.
Different carbohydrates are digested at different rates. Some carbohydrates move through the digestive system quickly, causing rapid increases in blood sugar levels. Other carbohydrates move through the digestive system slowly, causing little change to your blood sugar levels.
Purpose
The purpose of a glycemic index diet is to eat the types of carbohydrates that do not cause significant changes to your blood sugar levels. People follow a glycemic index diet for a variety of reasons. One of the most common is to help manage diabetes. Since diabetics are lacking some of the substances needed to control blood sugar levels, it is necessary to control blood sugar through the diet. Another common reason to follow a glycemic index diet is for weight loss. The theory behind a glycemic index diet is that keeping blood sugar levels can help promote weight loss.
Glycemic Scale
Carbohydrates are ranked on a scale from 0 to 100, based on how they affect your blood sugar. Foods ranked from 0 to 55 are considered low on the glycemic scale. These foods do not have a significant effect on blood sugar and should be the basis of a glycemic index diet. Examples of low glycemic foods include nuts, beans, skim milk, pears, apples, oranges and whole-wheat pasta.
Foods ranked from 56 to 69 are considered to have a medium glycemic index. Although these foods can be eaten occasionally, they should be limited. Examples of medium glycemic foods include brown rice, white rice, bananas and pineapple. Foods with a ranking of 70 and higher are considered high on the glycemic scale. High glycemic foods significantly raise blood sugar levels and should be avoided as much as possible. Examples of high glycemic foods include baked potato, watermelon and rice cakes.
Lowering Glycemic Load
The Linus Pauling Institute provides a number of tips that can help you lower your glycemic load. Increasing your consumption of fruits, nonstarchy vegetables, whole grains, legumes and nuts can help keep you full without causing significant fluctuations in your blood sugar. Decreasing your consumption of white flour, white sugar and starchy vegetables, like corn and potatoes, can also help keep your blood sugar steady.
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