About Low Glycemic Foods

Low glycemic foods are foods that score less than 55 on the Glycemic Index food chart. The Glycemic Index gives foods a numerical rating between 0 and 100 based on how those foods are expected to affect blood glucose levels. Foods containing carbohydrates that break down slowly are typically given a low GI rating, while foods containing carbohydrates that break down rapidly are given a higher glycemic score. Low glycemic foods are generally healthier, especially people with diabetes.

Significance

Because low glycemic foods have a gradual effect on blood sugar levels, they are ideal for people with diabetes, hypoglycemia, and for anyone attempting to lose weight. Skyrocketing rates of obesity in the United States have recently focused attention on low glycemic foods and overall nutrition. Low glycemic foods are proving to be beneficial to everyone, even those without any medical conditions or concerns. Because of this, the World Health Organization currently recommends GI food values be added to product labels to assist consumers in making nutritious food choices.

Identification

Increasing numbers of product labels are listing GI scores, but low glycemic foods are fairly easy to identify even without these new labels. Typically, foods low in carbohydrates and simple sugars rate better on the Glycemic Index than those containing high amounts of carbohydrates. Some common types of low glycemic foods include artichokes, broccoli, celery, cucumber, green beans, zucchini, peppers, cherries, barley, grapefruit, eggplant, soymilk, tomatoes, peanuts, and baby lima beans. Generally, most fruits, vegetables, and lentils are low glycemic foods.

Effects

Different people respond differently to low glycemic foods, depending on their metabolism, age, insulin levels, and activity levels. While low glycemic foods generally release glucose into the bloodstream gradually, the process behind the breakdown of carbohydrates in low glycemic foods is not always stable. A variety of factors affect the GI value of a food, including the fat and protein content of the product, the degree of processing the food has undergone, and the specific structure of the carbohydrate the product contains. Moreover, eating a mixture of foods at one time alters the GI value of the meal as a whole. Because of this, a person may react to a food differently when it is eaten with other foods than when it is consumed by itself.

Benefits

Low glycemic foods are better for diabetics and those attempting to lose weight because they trigger a gradual release of glucose into the blood and increase the body's insulin sensitivity. Low glycemic foods have been shown to reduce the risk of heart disease, lower blood cholesterol levels, and prolong endurance, which is especially beneficial to athletes. Low glycemic foods also ease the symptoms of PCOS for some people, and can assist in weight loss efforts by reducing hunger.

Considerations

An important consideration when selecting low glycemic foods is the level of overall nutrition the food provides. Some foods that offer important nutritional benefits may rate highly on the Glycemic Index, while some low glycemic foods may not contain adequate amounts of vitamins or minerals. GI ratings should only be used a guide when planning meals, with overall intake of essential nutrients as the primary dietary goal. Before beginning any diet or dramatically altering established eating habits, it is crucial to discuss your plans with your health care provider.

Resources

• WebMD