Diets based on low glycemic index carbohydrates have been associated with numerous health benefits. The glycemic index, or GI, is a dietetic tool that ranks foods containing carbohydrate according to how quickly they raise blood sugar concentrations. The glycemic index was created in 1981 at the University of Toronto by Dr. David Jenkins and his team.
Body Weight
Low GI diets are associated with a healthier body weight, probably due to the increased satiaty experienced with such diets. Low GI carbohydrates tend to be less processed and take longer to digest, which can help you feel fuller for longer periods of time. Moreover, low glycemic carbohydrates help your blood sugar levels remain even after eating, which can help prevent cravings between meals and reduce the overeating and constant snacking associated with weight gain.
Athletic Performance
If you are involved in athletic competitions and high-intensity physical activity, eating foods with a low GI 90 minutes before exercising is a good way to ensure your muscles will have a steady supply of energy throughout the activity or event. Low GI diets increase physical endurance and can lead to improved athletic performance. Choosing high GI carbohydrates after exercising is recommended to replenish your glycogen stores more quickly.
Diabetes Management
Diabetics need to estimate the impact of foods on their blood sugar levels to manage their disease and avoid the long-term complications associated with uncontrolled diabetes. Calculating your carbohydrate intake is the most important factor in predicting the impact of a meal on your blood sugar levels, but using the GI in conjunction could help you fine-tune your glycemic control so you can adapt your treatment plan as necessary. Low glycemic index diets improve your sensitivity to insulin and prevent your blood sugar levels from peaking too high.
Reduced Risk of Chronic Diseases
Eating low GI foods can help you reduce your risk of developing high cholesterol and heart problems. By helping you regulate your blood sugar levels, a low glycemic diet can help you reduce your triglyceride levels and boost your heart-protective HDL cholesterol, as explained in an article in the 2002 issue of the "American Journal of Clinical Nutrition."
Low Glycemic Index Carbohydrates
Barley, quinoa, basmati rice, wild rice, old-fashioned oats, whole-grain pasta, legumes, nuts and most fruits and vegetables constitute good low glycemic carbohydrate choices. Low glycemic carbohydrate diets also encourage the consumption of healthy fats and adequate amounts of protein from lean meat, poultry and fish. Avoid foods with high GI carbohydrates, which include baked or mashed potatoes, French fries, popcorn, pretzels, rice cakes, instant white rice, breakfast cereals such as puffed wheat, puffed rice, cornflakes, bran flakes and oat rings, and dates, doughnuts and scones.
References
- Harvard Health Publications: Carbohydrates and Health: Not that Simple...or that Complex
- University of Sydney: The Glycemic Index
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Value; Kaye Foster-Powell et al.; 2002
- Harvard School of Public Health: Glycemic Index and Glycemic Load for 100+ Foods
- Gatorade Sport Science Institute: Using Glycemic Index to Improve Athletic Performance
