Low-glycemic Foods are foods that have a low impact on blood sugar levels as they are broken down and synthesized by the body. Low-glycemic foods are generally foods that are low in simple carbohydrates and sugars. Whether the carbohydrates are in the form of sugars or grains, they transform into glucose in the body. As the body breaks down carbohydrates, the glucose slowly enters the bloodstream and provides energy to the body. Glucose is important because it feeds your organs, brain, and muscles, and the body needs a steady supply to maintain needed levels. To learn which foods are low-glycemic, you should become familiar with the glycemic index.
First used as a tool by diabetics to manage their blood sugar levels, the glycemic index, or GI, assigns a number, or ranking, to foods based upon how quickly or slowly they are broken down, enter the bloodstream as glucose and raise blood sugar levels. Foods that are high in fiber slow down the digestion process and therefore are generally slower to raise blood sugar. This is a low-glycemic response. Food high in sugars and simple carbohydrates tend to be high on the GI. Conversely, foods low in sugars and high in fiber tend to be lower on the GI. To become familiar with the GI of foods, or if you are curious about foods that you typically consume, a searchable GI database is available online at http://www.glycemicindex.com/.
Anyone who wants to maintain a steady, even supply of energy throughout the day will appreciate the benefits of low-glycemic foods. Avoid simple carbohydrates and sugars with their "sugar highs" and inevitable lows by eating foods that are low on the GI. Individuals who are diabetic or hyperglycemic should consume foods that are low-glycemic as well, and they will be able to further manage their blood sugar with correct portions.