A low-glycemic index (low-GI) diet is an eating plan based on how foods affect blood sugar levels, also known as blood glucose levels.

The glycemic index ranks food on a scale of 0 to 100. At the low end of the scale are foods that have little effect on blood sugar levels. At the high end of the scale are foods with a large effect on blood sugar levels.

a less soldier The diet uses the glycemic index as its main guide for meal planning. People can use the glycemic index as one of many tools to make food and food choices.

purpose

purpose of a less soldier The diet aims to choose foods most likely to lower blood sugar levels.

why you can follow a less soldier Diet

You can choose to follow a less soldier Diet because you:

  • want to lose weight or keep a healthy weight
  • Need help planning and eating healthy meals
  • need help preventing blood sugar levels from becoming too high or low as part of a diabetes treatment plan
  • want to reduce the risk of diabetes or diseases of the heart or blood vessels

glycemic index

The glycemic index is designed as a food-choice guide for people with diabetes. An international database is run by the Sydney University Glycemic Index Research Service in Sydney, Australia. The database shows results of food studies from around the world.

A basic overview of carbohydrates and blood sugar helps to understand less soldier Diet.

carbohydrates

Carbohydrates, also called carbs, are a type of nutrient found in foods. The three basic forms are sugars, starch and fiber. Your body breaks down sugars and starches from carbs. They end up as a type of sugar called glucose. This sugar travels through the bloodstream and is the main source of energy for the cells in your body. Fiber passes through your body without being digested.

Two main hormones from the pancreas help control glucose in the bloodstream. The hormone insulin moves glucose from the blood into the cells. The hormone glucagon helps release glucose stored in the liver when blood sugar levels are low. This process helps the body keep fuel and blood sugar in balance.

Many different things about a food affect how quickly glucose enters the bloodstream.

sense soldier Number

The glycemic index ranks a food’s effect on blood sugar levels. a less soldier The diet suggests foods that have less soldier Value. Categories are:

  • low soldier: 1 to 55
  • medium soldier: 56 to 69
  • High soldier: 70 and higher

To assign a rank, also known as a soldier Price, researchers usually compare the effect of eating sugar on blood sugar levels to the effect of eating sugar. Sometimes it is compared to eating white bread. For example, to test soldier The value of cantaloupe, 10 or more healthy people consume enough cantaloupe to digest 50 grams of total carbohydrates. That’s about one medium cantaloupe for each person. Over the next two hours, their blood sugar level is tested several times. On the second day the same 10 people eat or drink 50 grams (12 teaspoons) of sugar. Again, their blood sugar levels are tested several times over two hours.

The researchers compared the results of eating sugar to the effects of eating cantaloupe. soldier The price of melon is 65 to 70.

limits of soldier values

The glycemic index doesn’t take into account how much of a food you may eat during a meal. For example, you probably won’t eat an entire medium-sized cantaloupe in one sitting.

To focus on this problem, researchers developed the idea of ​​glycemic load (GL). This number shows the effect on blood sugar levels when you eat a normal portion of a meal. For example, you can eat one-third of a medium-sized cantaloupe during one meal. GL The cost of so many melons is around 11 or less.

Sydney University Table soldier values ​​are also included GL Value. GL Values ​​are divided into:

  • low GL: 1 to 10
  • medium GL: 11 to 19
  • High GL: 20 or more

other matters

a soldier The price tells you nothing about other nutritional information. For example, cantaloupe has high through soldier score and a medium GL score. But it is a good source of vitamin C, beta carotene and other important nutrients. whole milk is low soldier price and less GL value. But it is high in fat and calories. Hence it may not be a good option for reducing or controlling weight.

published soldier The database is not a complete list of foods. Instead, it is a list of foods that have been studied. many nutritious foods with less soldier The values ​​may not be in the database. The list also includes highly processed foods that may be less nutritious than unprocessed foods. and some foods soldier Values ​​may not be good sources of nutrients.

soldier The value of any food item depends on many factors. It matters how the food is prepared and processed. Also there can be a range soldier Prices for similar foods. Therefore the values ​​may not be reliable for all food choices.

diet details

If you follow a less soldier Diet, your foods with carbs are mostly limited to low value options. You would generally avoid foods with high values. Examples of low, medium, and high foods soldier Values ​​are:

  • low soldier, Green vegetables, mostly fruits, raw carrots, kidney beans, chickpeas and lentils.
  • medium soldier, sweet corn, bananas, raw pineapple, raisins, cherries, oat breakfast cereals, and multigrain, whole-grain wheat or rye bread
  • High soldier, white rice, white bread and potatoes

commercial less soldier Diets may refer to foods as slow carbs or fast carbs. This is because foods with low soldier Values ​​take a long time to digest and absorb. High value foods get absorbed in less time.

Result

the study of less soldier The diet has shown varied results. In general, they have shown less soldier Diet can be helpful for:

  • wet event
  • low blood pressure
  • lowering total cholesterol levels
  • Improving Diabetes Management
  • reducing the risk of diabetes and heart and blood vessel diseases

The researchers note that the benefits of the diet can be linked to nutrient-rich foods and high-fiber foods in the study. may be more important than the overall nutritional quality of the food soldier Price of each food item.

Bottom-line

following a less soldier Diet can help you lose weight or maintain a healthy weight. It can help you manage diabetes plan. It can reduce your risk of diabetes and heart and blood vessel diseases.

The glycemic index can also be a tool, rather than the main tool, to help you make healthier food choices. The Dietary Guidelines for Americans recommends healthy dietary patterns and a focus on nutrient-rich foods.

A healthy dietary pattern means making consistent healthy choices over time. The foods that fit that pattern vary. These include a variety of fruits and vegetables that provide vitamins, minerals and fiber. A healthy dietary pattern also includes whole grain foods that are high in fiber and other nutrients. Beans, legumes, fish, low-fat dairy and lean meats are also good choices.

 

From Mayo Clinic to your inbox

Sign up for free, and stay up to date on research advances, health tips and current health topics, such as COVID-19, as well as expertise on health management.

We may combine your email and website usage information with other information we have about you in order to provide you with the most relevant and useful information, and to understand what information is most beneficial. If you are a Mayo Clinic patient, this may include protected health information. If we combine this information with your Protected Health Information, we will treat all of that information as Protected Health Information and will only use or disclose that information as set forth in our Privacy Practices notice. You may opt-out of email communications at any time by clicking on the unsubscribe link in the email.