Rapid glycemic response foods -
The degree of ripeness, as well as the way that certain foods are cooked and prepared, can affect the GI of the final product.
The glycemic index, or GI, is a measure used to determine how much a food can affect your blood sugar levels. Several factors affect the glycemic index of a food, including the nutrient composition, ripeness, cooking method, and amount of processing it has undergone. Following a low glycemic diet may offer several health benefits, as it could help balance your blood sugar levels, reduce liver fat, and increase short-term weight loss.
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Your body creates blood sugar from the food you eat. Learn about this process and what affects your blood sugar. The low glycemic diet may aid weight loss and reduce blood sugar levels, but it has drawbacks too. Here's everything you need to know.
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Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Rachael Ajmera, MS, RD — Updated on October 27, What is the glycemic index? Low glycemic diet. Glycemic index of foods.
Effects of cooking and ripening. The bottom line. How we reviewed this article: History. Oct 27, Written By Rachael Ajmera, MS, RD.
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Foods with a high glycemic index GI raise blood sugar quickly and may cause health issues if someone eats too many of them. Eating a low GI diet may help to prevent and manage diabetes and cardiovascular disease. A person may also manage their weight with a low GI diet as part of an overall healthful eating approach.
This article explains what the GI is, and which foods are high and low GI items. It also outlines the benefits of a low GI diet and gives an example of a low GI meal plan. The International Organization for Standardization ISO rank foods from 1— and use pure glucose, with a GI of , as a reference.
The Glycemic Index Foundation GIF classify the GI of foods as either low, medium, or high:. The American Diabetes Association provide a list of common foods and their GI. They note that some sources use white bread as a reference point instead of pure glucose.
Glycemic load GL is another measurement that some experts believe gives a more realistic picture of how foods affect blood sugar. GL considers the amount of carbohydrate in a portion of food, as well as its GI.
People can use the glycemic index to help them choose healthful foods and monitor how much sugar and carbohydrates they eat.
This approach can help someone manage their weight or a health condition such as diabetes. These factors can include:. Generally speaking, refined and processed carbohydrates metabolize into glucose more quickly.
Foods with fiber, protein, and fats release glucose more slowly, so they have a lower GI. Longer cooking times can break foods down, which means that someone consuming those foods absorbs glucose quicker. Someone who wants to manage their weight or diabetes can find out the GI of foods from the International Tables of Glycemic Index and Glycemic Load Values.
According to the table, the following foods are high in GI:. People following a low GI diet can eat foods with a medium GI of 56—69 , but less frequently than low GI foods. Food with a medium GI includes rye bread and raisin bran cereal.
Besides those short-term effects, dysregulated blood glucose can have longer-term health effects such as insulin resistance and diabetes.
According to the International Carbohydrate Quality Consortium ICQC , there is a consensus that diets low in GI and GL are relevant to the prevention and management of diabetes, coronary heart disease , cancer , and probably obesity.
Research suggests that a low GI diet may be beneficial and help prevent some health issues. Being aware of the GI of foods may help people control their blood sugar and prevent or delay complications relating to diabetes. Research suggests that low GI diets may help people with diabetes lower their blood sugar levels.
A review notes that low GI diets can reduce long-term markers of blood sugar control, body weight, and fasting blood sugar levels in people with prediabetes or diabetes. A low GI diet may also help with gestational diabetes.
This is a condition where someone develops high blood sugar while pregnant, which usually resolves after they give birth. A meta-analysis suggests that for people with gestational diabetes, eating a low GI diet may reduce the risk of macrosomia.
This is a condition that results in larger-than-average babies, which can lead to numerous short- and long-term complications for both the person giving birth and the baby. A study suggests that in addition to controlling glucose and insulin metabolism, a low GI and energy-restricted diet may also help to reduce body weight.
High GI foods may also affect mood and energy. A meta-analysis indicates a relationship between high GI and GL diets and coronary heart disease. Another meta-analysis notes an association between a high GI diet and colorectal, bladder, and kidney cancers. Some low GI breakfast options may include :.
Low GI lunch options can include :. Low GI dinner options can include :. Low GI snack options can include :. When planning meals it may prove useful to count carbs.
By managing carbs using the GI, people may be able to better control their blood sugar levels. A person may find following a low GI diet somewhat complicated.
A person needs to know the GI of all the foods on their plate, which can prove problematic when a meal has many ingredients. Following a low GI diet can limit what options someone has when eating out in restaurants. A person also needs to consider the amount of fiber, fats, and protein in a meal to see how much the meal as a whole may affect their blood glucose.
A study advises that people need to consider low GL and GI in the context of overall healthful eating. According to a review , fiber and whole grains are essential components of a healthful diet and may predict health outcomes better than GI.
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