Low GI Index Foods

Today's popular diets, like the Atkins diet and South Beach plan, both incorporate the idea of only eating foods with a low Glycemic Index score. Whether using this method to lose weight, as a preventative measure for diabetes or just to help improve your health or eating habits, food with a low GI are easy to find. Add this to my Recipe Box.

History

Dr. David Jenkins, professor of diet and nutrition, discovered the affect carbohydrate-rich foods have on blood sugar levels of patients with diabetes. He found that some starchy foods caused dramatic spikes in blood sugar levels while others had no effect whatsoever. His findings and research lead to the widely used Glycemic Index.

Function

According to The Glycemic Index Foundation, the "glycemic index is a ranking of carbohydrates on a scale of 0 to 100 according to the extent to which they raise blood sugar levels after eating." Foods that are ranked low on the glycemic index are digested and absorbed slower than foods higher on the GI scale.

Examples

Not all fruits are considered low GI foods. Cherries, dried apricots and apples are all considered low on the GI scale, while apricots, raisins and watermelon are medium to high, according to the GI chart. Most vegetables are scored low, as are breakfast foods like oatmeal and bran. Satisfy your sweet tooth with a chocolate bar with nuts or even a meal replacement drink. When choosing breads with a low GI, select whole wheat or whole grain pumpernickel.

Benefits

Scott Rollins, Integrative Medical Center of Western Colorado, says, "Low GI diets have been shown to improve both glucose and lipid levels in people with type 1 and 2 diabetes." Foods with a low GI have an added benefit of weight control because these foods often delay appetite. Before choosing this diet make sure you consult your physician.