The glycemic index involves categorizing carbohydrates based on the effect they have on your blood sugar levels. Adequate blood sugar control is linked to healthy weight maintenance as well as lowered risk of chronic disease. Because of this, common weight loss plans and fad diets are based on underlying theories of the glycemic index.
Types of Carbohydrates
Carbohydrates are classified into two major types, simple and complex, based on how many sugar molecules the carbohydrate contains. Simple carbohydrates contain one or two sugar molecules, whereas complex carbohydrates contain three or more sugar molecules. You often hear that you should eat more complex carbohydrates, since they have less of an effect on blood sugar levels. According to the Linus Pauling Institute, this recommendation may be too simplistic because different types of complex carbohydrates have different effects on blood sugar levels.
Glycemic Index Basics
The glycemic index further classifies carbohydrates by assigning them a number from 0 to 100 based on the level to which they increase blood sugar when eaten. Foods that are given a low number cause a minimal and gradual release in blood sugar levels. These foods also provide you with a longer period of energy. Foods that are assigned a high number cause a rapid increase in blood sugar levels. This rapid increase in blood sugar also causes a quick release of insulin. The insulin attaches to the glucose and brings blood sugar levels down quickly, leading to lower energy and hunger more quickly.
Glycemic Index of Foods
Some examples of high glycemic foods include waffles, doughnuts, white bread, corn flakes, watermelon, carrots, white potatoes, honey and rice cakes. Medium glycemic foods include white and brown rice, bran muffins, raisins, pineapple, ice cream, potato chips, wheat crackers and orange juice. Examples of low glycemic foods include barley, apples, pears, bananas, sweet potatoes, lentils, kidney beans, milk and peanuts.
Benefits of Glycemic Index
Originally, the glycemic index was developed as tool to help diabetics control blood sugar levels. Consuming foods that help keep blood sugar levels steady prevent dangerous increases or decreases in blood glucose that lead to serious complications. The glycemic index is also used as a weight loss diet. Rapid increases in blood sugar and the rapid decreases caused by insulin release are associated with weight gain. Keeping your blood sugar levels steady throughout the course of the day can help promote weight loss. Athletes also use the glycemic index to achieve optimal energy. Eating slow-acting carbohydrates that keep blood sugar levels steady provide a constant source of energy for endurance athletes.
