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About Low Glycemic Index Diets

The glycemic index (GI) measures how much a food impacts your blood sugar using 50 g as a fixed unit per serving. A food with a high glycemic index raises blood sugar levels significantly; foods with a low glycemic index do not raise blood sugar levels very much.

  1. Benefits

    • Eating low glycemic index diets help individuals control blood sugar and insulin levels. High blood sugar is consistently tied to type II diabetes and obesity.

    Considerations

    • Most low glycemic foods are high in fiber, which slows the digestion process. Slow digestion provides steady energy throughout the day without causing an energy "crash."

    Misconceptions

    • Even though some fruits and vegetables are high on the glycemic index scale, it does not mean they are bad for you. Remember that the GI score is based on 50 g per serving, which is considerably more than most servings of fruits and vegetables contain.

    Types

    • Low glycemic index diets contain many servings of whole grains, sprouted grains and non-starchy vegetables.

    Expert Insight

    • Eating low glycemic index diets does not guarantee weight loss. Overeating any foods, combined with little to no exercise, will lead to weight gain.

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