The glycemic index was designed to evaluate foods on how quickly they are broken down into glucose within the body. It measures foods made from carbohydrates. Those foods which have a high glycemic index are broken down much more quickly than foods with a low glycemic index. The purpose in studying the glycemic index was to help those with diabetes choose a better diet made from carbohydrates.
With a lower glycemic index, this indicates a slower rate of digestion as wells as the absorption of the carbohydrate. This may lead to decreased insulin levels compared to a high glycemic index, therefore, lower long-term glucose levels as well as cholesterol levels may be achieved.
In order to measure the glycemic index of a chosen tested food, it is compared with a known standard like a white bread. A standard amount of carbohydrate is used such as 50 grams. Both foods must have equal portions of carbohydrates.
Examples of high glycemic index foods are corn flakes, watermelon, baked potatoes, and white bread. The following are examples of medium-type glycemic index foods: basmati rice, sweet potatoes, and wheat bread. Low glycemic index foods consist of most fruits and vegetables, eggs, fish, brown rice, meat, nuts, and cheeses.
There are some studies which note that a diet in lower glycemic index foods may significantly provide long-term effects in decreasing or slowing the development of diseases like diabetes or coronary artery disease. Diets with high glycemic indices are thought to give way to these diseases by the high glycemic spikes after a meal. This increased level of blood sugar results in higher levels of insulin in the bloodstream as well as an oxidative stress which may injure the blood vessels in the body. A study in Australia leads one to believe that diets consisting of sugared cereals and white bread may increase the risk over time for heart disease, diabetes, and possibly cancer.
Another study was performed which may link diabetes and obesity. They used male rats and divided them into two groups. One was fed the high glycemic inex diet while the other had a low glycemic index diet. After 19 weeks, the results showed that the rats fed the high glycemic index diet had an increased body fat as well as a lower lean body mass. Their blood levels of insulin and triglycerides were also significantly increased post-meal.
The use of glycemic index can be a very useful guideline to use when evaluating diets. It would be very helpful for those with diabetes to maintain a proper glucose level. Also, people should follow it for a healthy all-purpose diet to prevent disease.
The benefit to a low glycemic index diet is that glucose or sugars are broken down very slowly, and this prevents high levels of insulin in the body right after a meal. This increase in insulin may lead to diseases like diabetes which can have difficult complications such as amputations, loss of kidney function, or loss of eyesight. Other diseases can be prevented like vascular disease which would improve the health of your heart and blood vessels throughout the body.
Have you been mixed up about how to calculate glycemic index? You aren’t alone, most dieters have difficulty with it. Our guide to glycemic index will help show you anything you need to know and start you on your way to dieting success.
