Carbohydrates are dissolved into the bloodstream and used for energy when consumed in the diet. Some carbohydrates dissolve quickly and produce a quick rise in blood glucose levels; these are referred to as high glycemic index foods. Other carbohydrates do not cause the sharp increases in blood glucose levels, but provide a sustained source of energy throughout the day; these are known as low glycemic index foods. Both high and low glycemic index foods can be beneficial, depending on your dietary needs.
Identification
The glycemic index is a measure of a particular food's glycemic response, or how quickly that food is digested and dissolved into the bloodstream. White bread carries one of the highest glycemic responses of any food and is given a rating of 100. Any food with a glycemic index above 70 is considered high, while a measure of 55 and under is considered low. Foods with a glycemic index between 56 to 69 are considered moderate.
High Glycemic Foods
High glycemic index foods can be beneficial after exercise, as they quickly restore depleted carbohydrates. Athletes often consume foods with high glycemic indexes both before and after competition for increased energy. Chronic consumption of foods with high glycemic indexes can be harmful to your health, however. The sharp spikes in blood glucose levels associated with these foods may cause weight gain, diabetes, increased cholesterol and cardiovascular disease.
Low Glycemic Foods
Low glycemic index foods are generally advised for the common dieter, as they can help prevent many of the adverse effects associated with sharp spikes in blood glucose levels. Foods with a low glycemic index also prevent sudden crashes after blood glucose levels drop. Low glycemic index foods have the added benefit of helping you feel full for longer and can prolong endurance for athletes and exercisers.
Changing Your Diet
Switching to a low glycemic diet is easy. It simply involves replacing foods with high glycemic indexes for similar foods with lower glycemic indexes. Breakfast cereals made with oats, barley and bran are better than rice varieties. Whole-grain breads and pastas have low glycemic indexes, and white bread should generally be avoided at all costs. Fresh fruits and vegetables are always wise choices, and you should try to restrict processed, sugary foods as much as possible.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (editors); 2008
- The Glycemic Index
- Diabetesnet.com: Glycemic Index
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