The low glycemic index diet is not a low carbohydrate diet. A low carbohydrate diet focuses on consuming foods that are low in carbohydrates. A low glycemic index diet focuses on the quality of the carbohydrates in a food. There are many foods such as brown rice, spaghetti, fruits, barley and beans, which all contain high amounts of carbohydrates and are still considered low glycemic index foods. Low glycemic index foods contain high quality carbohydrates, such as fiber, that do not cause a rapid rise in blood sugar levels.
Features
The glycemic index measures the affect a food has on your blood glucose level. Foods are compared to a control, such as pure glucose or white bread, and are categorized as having a high, moderate or low glycemic index level. Foods with a score greater than 70 are considered high and foods less than 55 are considered low. A low glycemic index diet focuses on foods with a low glycemic index that will not cause a rapid increase in blood sugar levels including oats, whole grains, fresh fruits and vegetables. The diet also recommends low fat dairy and lean meats to help meet protein needs. Frequent intake of potatoes and processed foods, such as white bread, white rice, cracker, donuts and other sweetened snack foods are discouraged. These all have a high glycemic index and can raise blood glucose levels quickly.
Benefits
Consuming low glycemic index foods can help to decrease blood sugar levels over time. This works to maintain a balanced energy level within the body, allowing proper functioning of cells and organs. Low glycemic index foods often tend to be higher in fiber and protein, which support feelings of fullness and satiety. This can help to discourage overeating and promote weight loss. Other benefits of following a low glycemic index include diabetes management, improved cholesterol levels, decreased risk of heart disease, improved exercise performance and recovery and a decreased risk for developing diabetes.
Risks
While specific risks have yet to be determined, like any diet, the low glycemic index way of eating may lead to health problems if not carefully followed. The diet does not require you to monitor portion sizes or caloric intake. Monitor portion sizes to avoid excessive calorie intake and weight gain. According to MayoClinic.com, many low glycemic index foods are also high in calories, saturated fats and cholesterol. If eaten often, these foods can contribute to weight gain and heart disease. It is important to consider a foods glycemic index along with its overall nutrition content when following a low glycemic index diet.
Considerations
The diet focuses on choosing the right types of carbohydrates for your body so that it can work more efficiently and maintain balanced blood glucose levels. The low glycemic diet is not a low carbohydrate diet. For example, kidney beans and corn flakes both contain approximately 25 to 26 g carbohydrate. Corn flakes have a glycemic index of nearly 80, while kidney beans have a glycemic index of only 25. Based on this, kidney beans are a low glycemic index food, whereas cornflakes are a high glycemic index food. The low glycemic diet would recommend kidney beans due to the quality of the carbohydrates they contain. The beans are high in fiber which is a type of carbohydrate that is not broken down by the body and will not cause a rapid rise in blood glucose levels.
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