The original glycemic index diet was created as a tool to help people with diabeties control their blood sugar levels. After a period of time, it became apparent that those following this diet were losing a significant amount of weight, and the diet became a popular weight loss tool. The glycemic index diet focuses on choosing foods and beverages that do not cause rapid increases in your blood sugar levels.
Physiology
When you eat carbohydrates, your body breaks them down into the simple sugar glucose. The sugar then enters your bloodstream, where it signals the pancreas to release insulin so your cells can use the glucose for energy. There are three main types of carbohydrates: sugar, starch and fiber. Sugar moves through the digestive system quickly, resulting in rapid increases in your blood sugar levels. Starch moves through the digestive system slowly, and as a result, does not cause your blood sugar levels to rise dramatically. Fiber is not broken down in your body at all, so it has minimal effect on your blood sugar levels.
Glycemic Index Ranking
The glycemic index diet ranks foods on a scale from 0 to 100 based on their effect on your blood sugar levels. Foods that are assigned a rating from 0 to 55 have a minimal effect on blood sugar and should provide the basis of a glycemic index diet. These foods, which are classified as low, include apples, pears, bananas, kidney beans, milk and peanuts. Foods assigned a rating from 56 to 69 are considered medium on the glycemic index. These foods have a moderate effect on blood sugar level and should be eaten only occasionally. Medium glycemic foods include baked beans, raisins, ice cream, spaghetti and long grain rice. Foods that are assigned a rating of 70 and above are high on the glycemic scale and should be avoided when following a glycemic index diet. These foods include white rice, white bread, potatoes and watermelon.
Glycemic Index Basics
The theory behind a glycemic index diet is that controlling your blood sugar levels can lead to weight loss. It is believed that because foods with a low glycemic index keep your blood sugar levels steady, you remain full longer. This decreases the chances that you will overeat and may lead to weight loss.
Considerations
The ranking of foods on the glycemic index is based solely on the effect of foods individually. The rankings do not consider the effects of these foods when they are eaten in conjunction with other foods. The glycemic index also ranks foods based on specific portion sizes and does not take into account overconsumption of these foods.
