The Amount of Carbs Is Also Important

The rate at which foods raise blood sugar levels depends on three factors: the type of carb they contain, their nutrient composition and the amount you eat.

However, the GI is a relative measure that doesn’t take into account the amount of food eaten. It’s often criticized for this reason.

To solve this, the glycemic load (GL) rating was developed.

The GL is a measure of how a carbohydrate affects blood sugar levels, taking both the type (GI) and quantity (grams per serving) into account.

Like the GI, the GL has three classifications:

• Low: 10 or less
• Medium: 11–19
• High: 20 or more

The GI is still the most important factor to consider when following the low-GI diet. However, the Glycemic Index Foundation, an Australian organization raising awareness about the low-GI diet, recommends that people also monitor their GL.

It recommends that people aim to keep their total daily GL under 100.

You can use this database to find the GI and GL of common foods.

Otherwise, the easiest way to aim for a GL under 100 is to choose low-GI foods when possible and consume them in moderation.

SUMMARY:The glycemic load (GL) is a measure of the type and quantity of carbs you eat. When following the low-GI diet, it is recommended to keep your daily GL under 100.

Low-GI Diet and Diabetes

Diabetes is a complex disease that affects millions of people worldwide.

Those who have diabetes are unable to process sugars effectively, which can make it difficult to maintain healthy blood sugar levels.

However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke and damage to the nerves and kidneys .

A number of studies suggest that low-GI diets are effective at reducing blood sugar levels in people with diabetes.

One study in nearly 3,000 people with diabetes looked at the effects of low- and high-GI diets on participants’ levels of glycated hemoglobin (HbA1c). Levels of this molecule are an average measure of blood sugar levels over a three-month period.

The study revealed that HbA1c levels were 6–11% lower in those consuming the lowest-GI diets (GI 58–79), compared to those consuming the highest-GI diets (GI 86–112). In other words, the lower-GI diets were associated with lower blood sugar levels over the long term.

What’s more, a number of studies have reported that higher-GI diets may increase the risk of type 2 diabetes by 8–40%.

A systematic review of 24 studies reported that for every five GI points, the risk of developing type 2 diabetes increased by 8%.

The low-GI diet may also improve pregnancy outcomes in women with gestational diabetes mellitus (GDM), a form of diabetes that occurs during pregnancy.

A low-GI diet has been shown to reduce the risk of macrosomia by 73%. This is a condition in which newborns have a birth weight over 8 pounds and 13 ounces, and it’s associated with numerous short- and long-term complications for the mother and baby.

SUMMARY:The low-GI diet appears to be effective at reducing blood sugar levels in people with diabetes. Diets higher in GI have also been associated with an increased risk of type 2 diabetes.

Source: Link by Daisy Coyle