A low glycemic index diet is based on the glycemic index (GI) theory. According to research, following this diet reduces the risk of heart diseases and type 2 diabetes and helps to reduce weight and blood sugar.
What is glycemic index?
Carbohydrates are found in breads, cereals, fruits, vegetables and dairy products and are an essential part of a healthy diet. By consuming carbohydrates, the digestive system breaks them down into simple sugars and releases them into the bloodstream. Each type of carbohydrate has a different effect on blood sugar.
Glycemic index is a type of measurement method in which the effect of different carbohydrate-containing foods on the amount of blood sugar change is determined. The glycemic index was invented by a Canadian professor named “Dr. David Jenkins” in the early 80s. In this index, the effect of different foods on increasing blood sugar is compared against the consumption of 50 grams of pure glucose. Pure glucose has a value of 100 as a measure of the glycemic index; That is, in the range of 0 to 100, it has three categories:
Low glycemic index: 55 and below;
Average glycemic index: 56 to 69;
High glycemic index: 70 and above.
It is better for people to use foods with a low glycemic index. These foods are slowly digested and absorbed and cause slower growth and less blood sugar. On the other hand, the consumption of foods with a high glycemic index should be limited. These foods are quickly digested and absorbed and cause a rapid increase in blood sugar.