Rationale Behind Low Glycemic Index (GI) Food Diet

What Is the Terminology of the Glycemic Index (GI)?

• Glycemic Index (GI): It would be defined primarily as the ability of a particular food or diet to have a blood glucose-raising potential in the body. Generally, these foods would be classified into mainly three categories concerning GI values:

  • The high-GI (glycemic index) foods (> 70).

  • The intermediate-GI (glycemic index) foods (>55 to < 70).

  • Low-GI (glycemic index) foods (< 55).

• Glycemic Response: This is the after-effect of the food consumed that will exert an impact on the blood glucose levels in the body.

• Glycemic Load (GL): The glycemic response to any ingested food in the body is found to depend not just on the GI (glycemic index) of a particular food, but also based on the total amount of carbohydrates ingested in a day.

How Can Low Glycemic Index Foods Prevent Type 2 Diabetes?

The incidence of type 2 diabetes usually is what accounts for more than 90 to 95 percent of all global cases. In recent decades, the economic stress on the healthcare system is burdening continuously as the mortality toll has been rising due to type 2 diabetes-related systemic complications. During the past two decades especially and for the reason globalization, a rapid rise has been noted by leading medical researchers and specialists across the world concerning the prevalence of chronic degenerative diseases.

India is also no exception to the rising phenomenon in the number of type 2 diabetes cases that are increasing every year. This would be mainly attributed to people now increasingly consuming refined foods as well as simple sugars daily instead of just consuming complex carbohydrates in daily diet regimens. Therefore, to contain the pandemic of diabetes globally and to counteract the rise of this metabolic disease linked with type 2 diabetes, nutritionists would recommend the consumption of complex carbohydrates with a low glycemic index (GI).

Processed foods play a role in this globalized world with the cases of diabetes rising amongst youngsters due to the increasing frequency in the consumption of candies, white bread, cakes or pastries, and cookies that have a relatively high GI (glycemic index). Consistently incorporating a diet rich in natural, unprocessed foods such as whole unrefined grains, non-starchy vegetables, and fresh fruits, which typically have a lower glycemic index (GI), can potentially reduce the risk of type 2 diabetes in a healthy individual. Carbohydrates that have a low GI (glycemic index) value would be more easily digested, absorbed, and metabolized. Also, the fact is that their high-GI (glycemic index) counterparts cannot be as easily absorbed.

Why Is Type 2 Diabetes on the Rise Globally?

High glycemic index foods would typically cause a lower and slower rise in blood sugar levels and then impact the insulin spikes in blood over some time. Several factors can be attributed to the rising type 2 diabetes cases currently. These include:

• Increase in sedentary lifestyle and lack of regular or daily exercise.

• Obesity.

• Consumption of an energy-rich diet (comprising unhealthy calories similar to those found in processed foods).

• An increase in the general lifespan leads to individuals focusing less on health and nutrition and in turn switching over to high-carbohydrate foods in general.

• Smoking and alcoholism.

• Less intake of healthy dietary fiber.

What Are the Glycemic Index (GI) And Carbohydrate Content of Commonly Consumed Global Foods?

• Soybeans (Half-Cup):

  • Carbs: 0.03 pounds.

  • GI: 15 to 20

  • Mean GI:17.

• Apple (Medium):

  • Carbs: 0.030 pounds.

  • GI: 28 to 44.

  • Mean GI: 40.

• Banana (Medium):

  • Carbs: 0.06 pounds.

  • GI: 46 to 70.

  • Mean GI: 58.

• White Bread (One Slice):

  • Carbs: 0.030 pounds.

  • GI: 64 to 83.

  • Mean GI: 72.

• Whole Wheat Bread (One Slice):

  • Carbs: 0.03 pounds.

  • GI: 52 to 87.

  • Mean GI: 71.

• White Potato (Medium):

  • Carbs: 0.07 pounds.

  • GI: 56 to 111.

  • Mean GI: 80.

• Sweet Potato (Medium):

  • Carbs: 0.052 pounds.

  • GI: 44 to 78

  • mean GI: 61

• Carrots (Half-Cup):

  • Carbs: 0.013 pounds.

  • GI:16 to 92.

  • Mean GI: 47.

• Green Peas (Half-Cup):

  • Carbs: 0.024 pounds.

  • GI: 39 to 54.

  • Mean GI: 48.

• Chickpeas (One Cup):

  • Carbs: 0.12 pounds.

  • GI:31 to 36

  • Mean GI: 34.

• Bread or Wheat Kernels (One Slice):

  • Carbs: 0.03 pounds.

  • GI: 48 to 58.

  • Mean GI: 53.

• Oatmeals(Half-Cup Dry):

  • Carbs: 0.06 pounds.

  • GI: 42 to 75.

  • Mean GI: 58.

• Brown Rice (One Cup):

  • Carbs: 0.10 pounds.

  • GI: 39 to 87.

  • Mean GI: 66.

• White Rice (One Cup):

  • Carbs: 0.10 pounds.

  • GI: 43 to 94.

  • Mean GI: 72.

• Pasta (One Cup):

  • Carbs: 0.09 pounds.

  • GI: 40 to 60.

  • Mean GI: 50.

Why Should a Low GI (Glycemic Index) Diet Be Followed?

There are numerous benefits of following a general low GI (glycemic index) diet. Along with being cautious not to eat any bad carbohydrates, one can also keep the intake in check by substituting satiating, healthier options like fresh fruits and vegetables. The low GI (glycemic index) diet tends to focus more on the consumption of whole grains, fruits, vegetables, and legumes and does not advocate avoiding completely, but rather limiting the choice of foods located on the higher-GI (glycemic index) end of the spectrum such as processed foods. Increased consumption of protein and fat would delay the carbohydrate metabolism in the body which leads to slower blood sugar rise and fewer fluctuations in blood sugar levels. The rationale behind adopting the low glycemic index food patterns in daily lifestyle is to create awareness about the global rise in lifestyle-related diseases especially those that are caused due to unhealthy diets and also to prevent the easy predisposition of individuals to type 2 Diabetes mellitus (DM).

Conclusion

A low-GI (glycemic index) diet may assist in the process of shedding pounds or maintaining a healthy weight. It might make managing a diabetes regimen easier. The risk of diabetes, heart disease, and blood vessel problems may be reduced. Focusing on wholesome eating habits and foods high in nutrients is advised by the Dietary Guidelines for Americans. Low GI (glycemic index) foods are hence adopted and recommended by nutritionists in the practice of a healthier lifestyle, and obtain a balanced to avoid the global burden of increasing type 2 diabetes cases.