Low Glycemic Diet And Its Benefits And Effects

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The glycemic index (GI) concept was first conceived and developed in 1980–1981 by Dr. David J. Jenkins and colleagues at the University of Toronto as they worked on finding the optimal diet for people with diabetes. To put it into simple words, eating a low glycemic diet, or foods that have a low GI has several health benefits for the body.

Low GI foods take longer to be digested and more time goes into glucose being absorbed into the bloodstream. This means that blood glucose levels do not spike after intake of a low glycemic diet. On the other hand, eating high GI foods causes glucose to be released into the bloodstream immediately, leading to high blood sugar levels.

What Is Glycemic Index (GI)?
Benefits Of Low Glycemic Diet
What Affects The GI Of Food?
Low GI Foods
High GI Foods
Diet Plan
Frequently Asked Questions:

What Is Glycemic Index (GI)?

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Carbohydrates are an essential part of a healthy diet. They are mostly found in cereals, bread, fruits and vegetables, and dairy products. Any type of carbohydrate you intake has to be digested and broken down into simple sugars like glucose. This then enters the bloodstream. Now, all carbohydrates are different and affect blood sugar differently.

The Glycemic index or GI of any food is the measure of its effect on glycemia, which is the concentration of glucose in the blood. As mentioned, low glycemic index foods prevent blood sugar from spiking while high glycemic index foods cause high blood sugar levels.

The above infographic shows the different GI ratings and values. Note that the average GI values for different foods are based on the values obtained for 10 humans. The rates at which foods raise blood sugar are ranked compared to the absorption of 50 grams of pure glucose. In other words, absorption of pure glucose is used as a reference point, and it has a GI value of 100.

Tip: Foods that do not contain carbohydrates are not assigned a GI value. Examples are spices and herbs, eggs and meat.

Benefits Of Low Glycemic Diet

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Eating a low GI diet benefits your health by controlling blood sugar levels and reducing the risk of diabetes. Other health benefits are as follows:

• A low GI diet can reduce total cholesterol and LDL or bad cholesterol. LDL cholesterol is associated with the risk of heart disease and stroke, so eating right can keep your heart healthy.
• Low GI foods can help you lose weight by promoting fat loss.
• Studies suggest that high GI foods can increase the risk of certain types of cancer, like endometrial cancer, colorectal cancer, and breast cancer. Eating a low GI diet can help you ward off these ailments.

Tip: If you have diabetes, eating foods that take longer to digest will benefit your health.

What Affects The GI Of Food?

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Various factors affect the GI value of foods. These are listed below.

• The Type Of Sugar: All sugars don’t have a high GI; the GI of fructose is 23 while that for maltose is 105.
• The Type Of Starch: Starch is a carbohydrate made of amylose and amylopectin; the former is hard to digest, and the latter is easily digested. Foods with higher amylose have a lower GI.
• The Type Of Carbohydrate: Grinding, rolling, and other such processing methods disrupt amylose and amylopectin, raising the GI of the food. The more processed a food is, the higher will be its GI.
• Fruit Ripeness: Complex carbohydrates in unripe fruit break down into simple sugars as the fruit ripens. So, ripe fruits have a higher GI than unripe fruits.
• The Method Of Preparation: The longer you cook a food, the faster its sugars will be digested by the body, thus raising its GI. At the same time, adding protein or fat to the meal slows down digestion and can help lower the glycemic response.

Tip: Understanding the factors that affect the glycemic index of foods will help you make better choices.

Low GI Foods

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Add these low GI foods to your everyday meals:

• Fresh fruits
• Green vegetables
• Chickpeas
• Kidney beans
• Lentils
• Bran flakes
• Steel cut oats
• Soba noodles
• Quinoa
• Barley

Tip: Add a mix of good carbohydrates to your diet for maximum benefits.

High GI Foods

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Refrain from or control your intake of these high GI foods:

• White rice
• White bread
• Potatoes
• Beetroot
• Sugary drinks and foods

Tip: Limit your intake of or avoid eating these foods for better health.

Diet Plan

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To get started on the low GI diet, make note of all low glycemic index foods. Build your diet plan such that it includes different sources of low GI foods.

Here are some principles of low-glycemic eating to bear in mind:

• Eat non-starchy vegetables, fruits, and beans.
• Eat grains that are least-processed or unbroken, such as whole-grain bread or brown rice, or traditionally processed items like natural granola or steel-cut oats.
• Limit starchy foods like white potatoes and refined-grain products. If you love white bread or pasta, consume these as side dishes with limited portion size.
• Avoid sugary drinks, prefer whole fruit over fruit juices, and limit your consumption of sugary and high-calorie treats like sweets and ice cream.

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• Eat quality protein, such as beans and lentils. Also add healthy fats to your diet, such as nuts and seeds, fruits like avocado, and olive oil.
• Limit your intake of saturated fats such as those found in dairy and animal products. Avoid partially hydrogenated fats (trans fats); these are found in packaged foods and fast foods.

Tip: Also adopt healthy eating habits like having three meals and two snacks per day, exercising portion control, and eating slowly and stopping when you feel full.

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Frequently Asked Questions:

Q. Is a low-carb diet good for everyone?

A. Yes, low-carb diets benefit everyone by increasing levels of good cholesterol, reducing blood pressure, and decreasing triglyceride levels. Be sure to eat a variety of healthy carbohydrates like whole grains and unprocessed foods.

Q. What is a high-protein, low-GI diet?

A. In the high-protein, low-GI diet, you eat foods that increase the gut hormone signal to your brain. This triggers the ‘stop eating’ signal, helping you feel full and keeping you from overeating. By choosing filling foods like quality proteins, you will feel satiated and avoid snacking between meals. The diet involves increasing protein in your diet, eating carbohydrate foods with a low glycaemic index, reducing fat and sugar intake, and eating more vegetables and fruits.

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Q. Do diabetics benefit from a low glycemic diet?

A. Yes, a low glycemic diet is beneficial for those with diabetes. This is because low GI foods keep blood sugar levels from spiking, giving you a steady flow of sugar and energy.