Glycemic Index

Developed by David Jenkins of St. Michael's Hospital in Toronto, Canada, the glycemic index is a helpful tool used to rank carbohydrates according to the body's response in relation to the glucose conversion in the body.

Significance

Carbohydrates that have a low glycemic index promote the slow elevation of the blood sugar level in the body. High glycemic carbs can abruptly cause a sudden increase in the blood sugar levels called insulin spikes that may increase the risk to heart disease, diabetes and food cravings.

Effects

Low glycemic carbs gradually break down to release glucose slowly into the bloodstream. They promote slower digestion and absorption of carbohydrates that allow better carbohydrate extraction from the liver.

Benefits

A low glycemic carb diet promotes a long-term blood glucose control. The Linus Pauling Research Institute identified that low glycemic carbs can help in disease prevention such as the occurrence of type 2 diabetes mellitus, heart disease, cancer, obesity and gallbladder disease.

Sources

Common food sources for low glycemic carbs are fruits, vegetables, legumes and whole and minimally processed grains.

Source:

nutritiondata.com: Glycemic Index

carbs-information.com: Health Effects of High Glycemic Value Carbs

lpi.oregonstate.edu: Glycemic Index and Glycemic Load

More Information:

Healthyweightforum.org: The Glycemic Index

Nutricoach.net: Low Glycemic Foods