Many popular diets -- South Beach, the Zone and Atkins -- are based on choosing low-glycemic-index foods. The theory behind these diets is that choosing the "right" carbs, those full of fiber, vitamin and nutrients, will help keep glucose and insulin levels stable, eliminate food cravings and help you consume fewer calories, resulting in weight loss. Keeping your blood sugar levels stable can also reduce your risk of developing heart disease, obesity and Type 2 diabetes.
Glycemic Index Overview
The glycemic index measures the potential any carbohydrate has to raise your blood sugar level. Pure glucose is a perfect 100 -- and all foods are compared to glucose. The lower the score, the less effect a food has on your blood sugar. Any food that scores below 55 is considered a low-GI food. Foods that score between 55 and 69 are intermediate-GI foods, and foods scoring 70 and above are high-GI foods that can dramatically spike your blood sugar. Originally developed as a tool for diabetics, the glycemic index is useful for anyone wanting to control glucose levels.
The Benefits of a Low-GI Diet
Diabetics following a low-GI diet show improvement in blood sugar control, reducing the risk of the health problems linked to chronic high blood sugar -- blindness, renal failure and neuropathy. Low-GI diets also reduce triglyceride levels while raising HDL cholesterol, which might lower your risk for heart disease. Foods low on the GI tend to be high in fiber or protein, which can help you feel satisfied longer, helping you to eat less often and consume fewer total calories.
Are Low-GI Foods Healthy?
Only foods that contain carbohydrates can be ranked on the GI -- fat and protein don't raise your blood sugar levels. Fat and protein actually slow your body's ability to convert carbohydrates into glucose, so foods high in fat or protein can still be low on the glycemic index. For example, dairy contains carbohydrates -- natural sugar called lactose. Whole milk, which has more fat than skim milk, scores lower on the GI because of its higher fat content. Peanut M&Ms, with their high fat content, score a 32, lower than apples, pears, peaches and oranges, which score between 38 and 44. Unfortunately, a low-GI score is not always an indication of nutrient content.
Eating the Low-GI Way
The GI can be a valuable tool in guiding you to choose healthy carbs. Nonstarchy vegetables, fruits, legumes and whole grains most often score low on the GI. Refined, processed foods that contain a lot of added sugars are often higher on the GI than natural, whole-food choices. It's not always easy to guess the GI score of a particular food, so consulting a book or online resource might help until you learn which foods are low on the GI. Some healthy foods are high on the GI, such as watermelon, which scores a 72, but you can still occasionally include them as part of a healthy diet.
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