Glycemic index, or GI, is a term that refers to the effect a food has on your blood sugar levels. Foods with a higher GI cause a quicker spike in blood sugar levels. Foods with a low GI digest have a more moderate effect on blood sugar levels. The low GI diet was created on the premise that ingesting foods with low GI numbers, and controlling blood sugar, may aid in weight loss.
Carbs and GI
Whether they are starches or sweets, the carbohydrates you consume are broken down into sugar, which then enters your blood stream. Sugar is used to provide energy to the cells in your body and some of it is stored as glycogen in the liver and muscles. When your blood sugar levels are too high, your pancreas secretes insulin, which aids in moving some of your blood sugar to storage. When you consume carbohydrates with a high GI, your blood sugar and insulin levels can move up and down radically, like a roller coaster. Over time, your body may develop insulin resistance, which can contribute to obesity and type 2 diabetes.
Low GI Carbohydrates
Complex carbohydrates with added fiber tend to have the lowest GI. By combining these carbohydrates with protein and fat sources, the GI becomes even lower. Carbohydrates with a high GI are candy, sweets, potatoes and refined grain products like white bread and pasta. Combining any carbohydrate with high-fiber foods, such as fruits and vegetables may also lower the GI. Some foods that have a low GI may still be high in calories and fat.
The Known Benefits
High blood sugar levels have been associated with diabetes, obesity and high cholesterol and triglycerides. Eating carbohydrates with a low GI may help control your blood sugar levels, thus reducing your risk for developing these diseases. Foods that have a low GI also take longer to digest, and therefore, may help you control your appetite and eat fewer calories. Carbohydrates with a low GI also tend to be high in the fiber, vitamins and minerals needed for overall health.
Glycemic Index Diets
A couple of the more popular diets that promote the consumption of low glycemic index foods are the South Beach and the Zone diets. Both of these diets are lumped into the "low carb" category. Although they are generally safe to follow for a short time, these diets might be inappropriate over the long term. The best diet that you can follow over the long term is one that includes variety and moderation and does not eliminate any healthy foods or any one food group.
