Numerous studies have established a connection between reduced dietary glycemic loads and a lower risk of developing type 2 diabetes mellitus.
This risk reduction is accomplished by improving the control of blood glucose, decreasing insulin secretion, and delaying the return of hunger after meals.
A significant number of patients successfully lowered their daily insulin requirements, and in some cases, they even eliminated the need for insulin entirely.
But what exactly does the term "glycemic index" refer to? It is a scale that ranks foods and beverages containing carbohydrates based on their impact on blood sugar levels post-consumption. This impact is measured against a reference food, often pure glucose (a simple sugar that differs from table sugar).
Foods with lower glycemic index scores tend to release glucose gradually, while those with higher scores trigger a rapid release of glucose. Opting for foods with a low glycemic index can be conducive to weight loss, whereas those with a high glycemic index are beneficial for replenishing energy levels after exercise.
Examples of foods with a low glycemic index encompass leafy greens, most fruits, raw carrots, kidney beans, chickpeas, lentils, and cereals made from bran.
The Glycemic Load (GL) consolidates both the quality and quantity of carbohydrates into a singular metric. GL provides a more accurate prediction of how various foods and portions influence blood glucose levels. A higher GL indicates a more significant rise in blood glucose and a more potent insulin response. Prolonged consumption of a diet with a relatively high GL (adjusted for total energy intake) is associated with an increased risk of type 2 diabetes and coronary heart disease.
For instance, watermelon possesses a high glycemic index value (72-80), yet it holds a low glycemic load value (4-5) due to its relatively minimal sugar content per serving, attributable to its substantial water and fiber content. A 120-gram serving of watermelon contains only 6 grams of carbohydrates. Further examples include:
Cherries: GI score of 20, GL score of 6.
Grapefruit: GI score of 25, GL score of 3.
Dried apricots: GI score of 32, GL score of 9.
In conclusion, focusing on foods with a low glycemic load can be beneficial in maintaining steady blood sugar levels.
Glycemic index and glycemic load
Grapefruit: GI score of 25, GL score of 3.
Dried apricots: GI score of 32, GL score of 9.
In conclusion, focusing on foods with a low glycemic load can be beneficial in maintaining steady blood sugar levels.
Glycemic index and glycemic load
