Low-Glycaemic Index Diet: What’s Behind the Claims?

What is a Low-Glycaemic Index Diet?

The glycaemic index ranks how quickly foods with carbs raise blood sugar. A low-GI diet focuses on foods that break down slowly in your body. These include whole grains, fruits, vegetables and legumes. When you eat these, your blood sugar rises gently and stays steady rather than spiking and dropping.

Why Follow a Low-GI Diet?

A low-GI diet can help you with the following:

• Manage blood sugar levels.

• Feel full for longer.

• Prevent low-energy levels.

• Support long-term heart health.

• It may also lower the chances of type 2 diabetes and help control weight. Some people use it to manage PCOS and improve their cholesterol levels, too.

While following a healthy diet is great, the same diet does not work for everyone. Hence, you should consult your doctor before starting any kind of dietary regimen. Your health insurance can help you cover the costs of any consultation or treatment required.

Understanding the Glycaemic Index

GI is measured on a scale from 0 to 100.

• Low GI: 55 or less

• Medium GI: 56 to 69

• High GI: 70 and above

The lower the number, the slower your blood sugar goes up. Low glycemic foods release energy over time, keeping your mood and appetite steady.

Carbohydrates and Blood Sugar: The Basics

Carbohydrates turn into sugar during digestion. But not all carbs are equal.

White bread and sugar spike your glucose quickly. Oats, brown rice and lentils take more time to break down, giving your body more control over the process. That’s why GI matters.

How GI Numbers Are Calculated

The glycaemic index (GI) shows how quickly a food raises your blood sugar. But how do scientists find this number?

First, they choose a group of healthy people. Each person eats a small amount of the food being tested, usually about 50 grams of carbs from that food. After eating, their blood sugar is checked every 15 to 30 minutes over the next two hours.

Later, the same people eat a “reference food” like white bread or pure glucose. Their blood sugar is tested again in the same way.

The rise in blood sugar from the test food is then compared with the reference food. The result is the GI number.

Limits of the Glycaemic Index

GI is helpful but not perfect. Here’s why:

• It only applies to foods with carbs.

• It doesn’t show how much of that food you’ll eat.

• It doesn’t factor in fat, fibre, or protein.

• Cooking methods can change the GI.

• For instance, the GI of ripe bananas is higher than that of unripe ones. Boiled potatoes have a lower GI than mashed.

What is Glycaemic Load (GL)?

Glycaemic Load looks at both the GI and how many carbs a food contains. It gives a better picture of a food’s real effect.

• Low GL: 10 or less

• Medium GL: 11–19

• High GL: 20 or more

If you are suffering from diabetes or obesity, low-GL foods are the best way to avoid sugar.

Other Nutritional Factors to Consider

Here are the nutritional factors to consider low GI foods.

• Check the fibre and nutrient content.

• Avoid processed snacks.

• Watch serving sizes.

• A balanced diet is more than just GI numbers. Focus on whole foods with natural carbs, fibre, and healthy fats.

A low glycemic diet is something that you can practice yourself and get your family to follow as well. In the spirit of taking care of your family’s health, you can also consider getting family health insurance.

What Foods Can You Eat on a Low-GI Diet?

Select low glycaemic foods that don't raise your blood sugar too much, like apples, oats, lentils, brown rice, yoghurt, and leafy greens. They keep blood sugar in check and give you steady energy. Some foods that are high in GI are white bread, sugary drinks, and sweets. These foods increase your blood sugar and make you tired later.

Potential Results and Benefits of a Low-GI Diet

Eating low glycaemic foods can:

• Improve heart health

• Support weight loss

• Reduce sugar cravings

• It’s especially helpful for people with diabetes, insulin resistance or heart concerns. You may also feel more energetic and less hungry between meals.

Conclusion

Choosing low glycaemic index meals can help regulate blood sugar throughout the day. Eat the right foods, get enough sleep, stay active, and go for regular health check-ups.

Good health also means being ready for what life may bring. A strong health insurance plan gives you a sense of security during medical problems. So, you focus on getting better instead of worrying about costs.

One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the wellness corner.

Sources: healthline.com, mayoclinic.org, sciencedirect.com, kuh.ku.edu.tr

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or any linked materials are not intended and should not be considered or used as a substitute for medical advice, diagnosis or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on July 24, 2025