Is It Better To Choose Low Glycemic Index Foods?

Kathryn Adel November 12, 2018 Diabetes, Eat Well, Health

Factors That Influence the Glycemic Index of Foods

There are many factors that can affect the glycemic index of foods, and there are many myths around the concept of a glycemic index. First, it is not because a food has a high glycemic index that it has a low nutritional value, since foods of low and high nutritional values are found in each category of the glycemic index. For example, jelly beans, watermelon and cooked carrots have a high glycemic index, whereas chocolate, oranges and ice cream have a low glycemic index. Second, it is not because a food is sweet that it has a high glycemic index. In fact, sucrose (i.e. table sugar), due to its 50% fructose content which is metabolized directly by the liver, has a lower glycemic index than glucose. Finally, some might think that all high-fiber foods have a low glycemic index. However, many whole grain products contain finely ground grains that give them a high glycemic index. In fact, it is primarily soluble fiber that gives food a low glycemic index. The glycemic index is a property of each food item and, therefore, has the same effect on all individuals, whether they are diabetic or in full health. On the other hand, it should be noted that other factors, such as the amount of chewing, the quantity of food eaten, the time of the day the meal is eaten, the frequency of meals, and the foods eaten at previous meals, don’t affect the glycemic index but they affect the blood sugar response that a person will have following the consumption of food. Thus, the consumption of foods with the same glycemic index will not necessarily result in the same blood sugar response from one individual to another or for the same individual at different times.

Glycemic Index and Load and their Effects on Health

Initially, the only clinical application of the glycemic index was to improve blood sugar control in people with diabetes. In fact, according to several meta-analyzes, a diet with a low glycemic load is associated with a reduction in the risk of type 2 diabetes. In addition, the replacement of foods with a high glycemic index by foods with a low glycemic index can improve glycemic control and reduce the risk of vascular complications and episodes of hypoglycemia in people with diabetes. To date, there is evidence that a diet with a low glycemic index or load is associated with a lower risk of various chronic diseases, including cardiovascular disease, obesity, metabolic syndrome, gallbladder disease, eye disease, and many types of cancer. On the other hand, it is still a controversial subject. To determine the glycemic index load of different foods, you can refer to tables which can be found at the following website: www.glycemicindex.com.

References

• Brand-Miller J, Wolever T, Foster-Powell K, & Colagiuri S (2007) The new glucose revolution, the authoritative guide to the glycemic index, the dietary solution for lifelong health. Da Capo press, Philadelphie, 272 pages.
• Adel, K (2014) Indice et charge glycémiques de l’alimentation et relations avec l’obésité et le syndrome métabolique au sein de l’étude des familles de Québec (QFS). Mémoire de Maîtrise. https://corpus.ulaval.ca/jspui/bitstream/20.500.11794/25199/1/30582.pdf

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Author

Kathryn Adel

Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.