What is meant by low glycemic index foods and why they are good for health

A low-glycemic index (low-GI) diet is a meal plan focused on how foods impact blood sugar levels, also known as blood glucose levels. The glycemic index ranks foods on a scale from 0 to 100. However, the foods at the lower end of the scale have minimal impact on blood sugar, while those at the higher end cause a more significant increase in blood sugar.
This can be beneficial for managing blood sugar levels, especially for people with diabetes or those looking to maintain stable energy throughout the day.

Low glycemic index foods

The World Health Organization (WHO) recommends low-glycemic index (low-GI) diets as part of a balanced and healthy eating plan, particularly for individuals managing conditions like diabetes or those at risk for heart disease.

WHO encourages the inclusion of whole grains like barley and quinoa, legumes such as lentils, chickpeas, and kidney beans, non-starchy vegetables like spinach, broccoli, and tomatoes, fruits like apples, pears, and berries, as well as dairy products such as milk and unsweetened yoghurt.
High-GI foods
In contrast, high-GI foods (greater than 70) cause rapid spikes in blood sugar and may lead to energy crashes or increased risk of developing conditions like type 2 diabetes. Examples of high-GI foods include white bread, sugary cereals, and processed snacks.

Low glycemic index food benefits:

Maintains blood pressure:
Low-GI foods help in maintaining stable blood glucose levels, which is particularly important for people with diabetes or those at risk of developing it.
Lowering cholesterol levels
Low glycemic index (low-GI) foods can have a positive effect on cholesterol levels, particularly by helping to lower LDL (low-density lipoprotein) cholesterol, commonly known as ‘bad’ cholesterol.
Ease the risk of heart disease
Consuming low-GI foods can lower the risk of heart disease by improving blood lipid profiles (such as lowering LDL cholesterol) and reducing inflammation.
Weight Management
Low-GI foods help promote a feeling of fullness (satiety), which aids in controlling appetite and reducing the likelihood of overeating. This can be beneficial for managing weight and preventing obesity.
Risk of Type 2 Diabetes
A low-GI diet can lower the risk of developing Type 2 diabetes by improving blood sugar control, reducing insulin levels, and supporting healthy weight management.
Lowers inflammation
Research suggests that a low-GI diet may help reduce inflammation in the body, which is associated with chronic conditions like arthritis and cardiovascular disease.
Incorporating more low-GI foods into your diet can contribute to long-term health benefits and help reduce the risk of several chronic diseases.