The glycemic index was created in the early 1980s to help classify carbohydrate-containing foods according to their influence over blood sugar levels. The GI value of food is categorized as being low if it is below 55, medium if it is between 56 and 60, and high if it is above 70. Low GI foods result in more even blood sugar levels, while high GI foods result in a sharp increase in blood sugar levels after eating.
Healthy Body Weight
A diet based on low GI foods can help you get to your target weight and stay at this weight more easily. Low GI foods are more satisfying and can help you fill full for longer, preventing hunger and cravings between scheduled meals and snacks. High GI foods are not as satisfying, and it is easy to eat more of them than your body needs.
Improved Athletic Performance
Athletes and weekend warriors can also use the GI to improve their athletic performances. It is recommended to eat a low GI meal or snack before working out or training. Because low GI foods are digested more slowly, they result in a gradual and sustained release of energy during the exercise. Within a period of 30 to 60 minutes after exercising, it can be useful to choose high GI foods to replenish glycogen stores quickly.
Reduced Risk of Heart Disease
A low GI diet is associated with a reduced risk of developing cardiovascular disease. According to the 2002 issue of the "American Journal of Clinical Nutrition," the GI constitutes a better predictor of heart-protective HDL cholesterol levels compared to the amount and type of fat consumed. Including more low GI foods in your diet could help you increase your HDL cholesterol levels and decrease your risk of getting heart problems.
Better Blood Sugar Control
High GI foods can result in a blood sugar roller coaster, causing spikes in your blood sugar levels followed by drastic drops, which is not desirable for people with diabetes or prone to reactive hypoglycemia. Basing your diet on low GI choices will help you even out your blood sugar levels after eating and lead to improved blood sugar control.
GI Values of Foods
The GI values of food can be found in the 2002 "International Table of Glycemic Index and Glycemic Load Value," published in the "American Journal of Clinical Nutrition." Sourdough bread, stone-ground whole grain bread, steel-cut oats, old-fashioned oatmeal, barley, quinoa, whole grain pasta, basmati rice, non-starchy vegetables and most fruits have low GI values. High GI foods include potatoes, processed grains and cereals, white rice, sugar and sweets.
