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Side Effects of a Low Glycemic Index Diet

Basing your diet on the glycemic index (GI) scale is a way to incorporate healthier whole grains, fruits and vegetables into your lifestyle. The glycemic index is helpful for those who want to lose weight, for diabetics and prediabetics who need to control their insulin levels, or simply for anyone who wants to lead a healthier lifestyle.

  1. Definition

    • The glycemic index diet is based on the glycemic index, which ranks foods according to their carbohydrate properties--specifically, how fast or slow these carbohydrates are absorbed into the blood stream. A low GI ranking means that the carbohydrates are released slowly.

    Metabolic Effects

    • When carbohydrates are released slowly, this results in less significant fluctuations in your blood glucose level, and consequently, your insulin level. When blood glucose levels fluctuate significantly, your body is pushed to the extremes to keep everything in check. Those who are hypoglycemic, hyperglycemic or diabetic need to avoid blood glucose extremes.

    Energy

    • One side effect of low GI foods is that because carbohydrates are released slowly, you are provided with more stable energy throughout the day. Blood sugar spikes resulting from high GI foods can lead to a "crash" in energy a few hours after eating.

    Second Meal Effect

    • The official glycemic index website refers to another side effect as the "second meal effect." This means that it is not necessary to eat low GI foods at every single meal, as the effect of previously eaten low GI foods carries over to the next meal. For example, if you eat low GI foods at supper, your body will still have the beneficial effects at breakfast the next day.

    Weight Loss

    • The low GI diet is an effective weight loss tool and can help you reach your weight loss goals in a more healthy manner than many fad diets. Low GI foods help you feel more full throughout the day, reducing the desire for unhealthy snacking.

    Exceptions

    • Although some vegetables and fruits have high GI rankings (such as pumpkins or parsnips), they actually have a low carbohydrate-per-serving ranking--unlike a food such as potatoes. So feel free to eat as many healthy vegetables and fruits as you want regardless of their high GI rankings.

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