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The Glycemic Index or GI shows how fast any specific food can increase your blood sugar levels. This criterion is only for carbohydrates as the glycemic index for proteins and fats is not considered.
Foods containing simple carbohydrates such as soft drinks, white breads, or fruit juices have a high glycemic index. These foods quickly pass through the digestive system and result in glucose spikes.
In contrast, complex carbohydrates such as whole grains and raw vegetables have a low glycemic index. It’s because the fiber in these foods causesslow digestion which results in a gradual and reduced increase in blood sugar levels.
Foods with high glycemic index aren’t a healthy choice since they can cause many health problems over time, such astype 2 diabetes andobesity. Meanwhile, a low-glycemic index diet helps maintain energy levels, regulate blood sugar, and lower the risk of developing health conditions.
You can define glycemic index as the rating for a certain food on a scale of 0 to 100. This rating is based on how quickly that specific food can increase blood glucose levels. The glycemic index for pure glucose is 100 and for the foods with no carbohydrates, it’s 0.
Tocalculate the glycemic index for a certain food, a group of healthy people eats that specific food in a quantity that provides 50 grams of digestible carbohydrates. Their blood glucose levels are tested after 2 hours of eating that food.
The average blood glucose value or score obtained from the test is ranked on a scale of 0 to 100. The food is characterized as low, moderate, or high glycemic index food based on where the score lies among the following categories:
It is important to remember that theGI score of a food can vary based on multiple factors, such as its ripeness, the method of processing, and the way it is cooked.
Consuming a diet with a high glycemic index in the long term can be harmful to health since it causes a sudden rise and then a sharp drop in blood glucose levels. Over time, this poor glucose regulation can lead to many health conditions. For example, white bread has a high glycemic index, and if you regularly consume a diet high in white bread, you will be at risk of diabetes.
Here are some health conditions that can develop from regularly consuming a diet with a high glycemic index:
Type 2 diabetes occurs when the cells become resistant to insulin.Studies show that repeated sudden rises in blood glucose can lead to insulin resistance in the long term. Since high GI foods can cause glucose spikes, it can contribute to Type 2 diabetes.
High glycemic index can also worsen the condition of people who already have diabetes. This is because consuming a high glycemic index diet quickly increases blood sugar levels, which is ahealth risk for people with diabetes.
Your digestive system quickly processes foods with a high glycemic index, which means thatyou feel hungry sooner and eat more. Another reason why you crave sooner after a high glycemic index diet is that as quickly these foods increase blood sugar, they also drop it, leaving you energy-deficient.
This can also result in overeating and exceeding the calorie count, especially when you keep consuming a high-calorie diet. Over time, such eating patterns result in weight gain and obesity.
A high glycemic index diet leads to repeated spikes in blood glucose.Studies show that glucose spikes increase the risk of vascular inflammation which in turn canresult in plaque formation – a major risk factor for stroke and heart attack.
Studies also show that a high-GI diet facilitates the increase of low-density lipoprotein or LDL in the blood. LDL is bad cholesterol because it increases the risk ofcardiovascular complications.
PCOS, or polycystic ovarian syndrome, is a hormonal disorder in women that negatively impacts their fertility status and overall health. A2023 study shows that women who follow a high GI diet are more likely to develop PCOS.
A low glycemic index diet doesn't cause a sharp increase in blood glucose. Instead, it gradually releases glucose into the blood and leads to a lower overall increase, which can benefit you in the following ways:
Here are some foods with low glycemic index that you can incorporate into your diet for health benefits:
Not all fruits have a low glycemic index, but many do. These include berries, apples, cherries, pears, and oranges. In addition to being low on the glycemic index scale, these fruits are also packed with healthy nutrients.
For example,berries are rich in antioxidants, vitamins, and fiber, which help improve heart health and stabilize blood sugar levels. Similarly,cherries are packed with antioxidants and anti-inflammatory compounds, promoting heart health and reducing the risk of chronic diseases. However, fruits like watermelon can be very high GI foods (72).
The glycemic index for these fruits are:
Non-starchy vegetables are low in simple carbohydrates and contain a high amount of fiber. Eating such vegetables doesn’t result in glucose spikes, making them healthy for diabetes and weight management.
Here is a list of some non-starchy vegetables with low glycemic index:
Such vegetables provide vitamins C, K, folate, and minerals like potassium and magnesium. They also have antioxidant properties that can protect against inflammation and reduce the risk of chronic diseases.
Chickpeas have a glycemic index of 28. They are rich in fiber and proteins, making them a healthy food choice.Reports show that 1 cup of chickpeas contains 14.53 grams of proteins and 12.46 grams of fiber. Protein is essential for building and repairing tissues and supporting muscle health. Similarly, fiber improves digestion andsupports overall health.
Chickpeas are alsorich in nutrients like calcium, magnesium, potassium, and folate. Chickpeas are versatile and can be used in salads, made into hummus, or added to soups.
Steel-cut oats with 50 grams of carbs, which is approximately 2/3 cup, have a glycemic index below 55. While the location of oats on the glycemic index scale isn’t very low compared to other foods discussed above, it has plenty of other health benefits, which makes it a healthy choice for a low GI diet.
A2017 study showed that oats are high in fiber, which helps lower total cholesterol, especially LDL cholesterol. They are also high in protein and low in fat, making them nutritious choices for people wanting to shift to a low-GI diet.
Some high glycemic index foods that you should avoid because of their adverse impact on overall health are:
White bread has a glycemic index of 90. This means it can cause a rapid spike in blood sugar. After some time, the blood sugar level drops sharply, leading to increased hunger and overeating. Over time, regular white bread consumption canincrease the risk of type 2 diabetes and heart disease due to frequent blood sugar spikes.
Reports show that most breakfast cereals have high glycemic indexes. These cereals can cause blood sugar levels to spike quickly which may lead to energy crashes and insulin resistance. This also increases cravings for more sugary foods which increases the risk of weight gain.
Potato chips have a high GI of 70 and also contain added fats and salt.Unhealthy fats from potato chips can lead to high blood cholesterol and cardiovascular complications. Similarly, added salt canincrease the risk ofhypertension and related complications.
Sugary drinks cause rapid blood sugar spikes and can contribute to insulin resistance over time.Studies show that high consumption of soft drinks can lead to obesity, type 2 diabetes, and a higher risk of heart disease.
Fiber is a type of carbohydrate that your body can't digest, unlike simple carbohydrates. When you eat food containing fiber, it helps lower the glycemic index of these foods byslowing down digestion and absorption. This means sugar enters the bloodstream more gradually, preventing rapid blood sugar spikes.
Soluble fiber, found in foods like oats and beans, forms a gel-like substance in the gut, further delaying the release of sugar into the blood.Insoluble fiber, found in whole grains and vegetables, adds bulk to food, promoting slower digestion.
A2023 study in the World Journal of Diabetes shows that diets high in fiber can improve blood sugar control in people with type 2 diabetes. Anotherstudy published in the National Library of Medicine shows that high-fiber diets can reduce the risk of developing diabetes and heart disease.
You should incorporate high-fiber foods, such as whole grains, legumes, and vegetables, into your diet to maintain steady blood sugar levels and reduce the glycemic impact of your meals on your health.
Additionally, you can also incorporatepowdered fiber in your meals. This will help you meet your daily fiber requirements more conveniently while also providingdigestive enzymes and probiotics for improved digestive health.
The glycemic index is a scale that tells how quickly a food can increase blood glucose. Different foods have glycemic index ratings between 0 and 100 — with pure glucose GI at 100 and the GI for foods with no carbohydrates at 0. All other foods containing carbohydrates fall between 0 and 100 on the glycemic index scale.
A low glycemic index diet contains fiber and has plenty of health benefits. These foods can improve blood sugar regulation and help in weight management.