If you are a diabetic or have experimented with low-carbohydrate diets, you might be familiar with the glycemic index, or GI. But even if you have never heard of the glycemic index, understanding what it is and how your body responds to certain foods can help you plan your meals and better achieve your health and fitness goals. Consult your health care provider before you make drastic changes to your diet, especially if you are a diabetic.
General Information
The Joslin Diabetes Center, which is affiliated with Harvard Medical School, explains that the glycemic index is a scale that indicates the after-meal blood sugar response that your body has to a specific food, beverage or ingredient as compared to standard amount of glucose as a frame of reference. While that may seem complex, the glycemic index is basically a scale that measures how much a certain food or drink raises your blood sugar. High GI foods are rated 70 and above, medium or "normal" GI foods are rated 56 to 69, and low GI foods are rated 55 and under.
High GI vs. Low GI Foods
High GI foods are thought to raise your blood sugar levels significantly, while low GI foods have less of an effect on your blood sugar. Carbohydrates have the greatest effect on your blood sugar levels. According to Florida State University, high GI foods are quickly digested such as finely ground flours in bread and baked goods, and simple carbohydrates sources that have refined sugar, such as candy and soda. Low GI foods are slowly digested and generally complex carbohydrate sources such as vegetables, fruits, legumes and whole grains.
Significance
The glycemic index can be a useful measuring stick for diabetics and dieters who are trying to control their blood sugar. When your blood sugar rises, your body releases insulin to lower and stabilize your blood glucose levels to prevent hyperglycemia. When your body releases insulin, your body tends to store as fat any calories that you have just eaten. Dieters who are trying to lose weight want to avoid rapid insulin release as much as possible. Diabetics who cannot produce insulin want to try to keep their blood sugar as stable as possible to avoid entering a hyper- or hypoglycemic state, which potential can produce fatal consequences.
Weight-Loss Considerations
Florida State University acknowledges that the glycemic index can be a useful tool for meal planning if you are trying to lose weight, but scientists there warn that you must consider your overall caloric intake. To lose weight, you will need to consume fewer calories than you burn, regardless of the glycemic index of the food. When losing weight, you ideally will want to follow a balanced diet that meets all of your nutritional needs, including low GI carbohydrates such as whole grains, fruit, vegetables and other carbohydrate sources that are rich in fiber.
