Glycemic index is a measure of how fast carbohydrates increase blood sugar. Low-glycemic index foods are higher in complex carbohydrates and are broken down more slowly, while high-glycemic index foods are higher in simple sugars and break down quickly.

A study from Imperial College London found that low-glycemic index diets caused improvements in heart risk factors and blood flow regulation. Middle-aged subjects followed either a high or low-glycemic index diet for six months. Those following the low-glycemic index diet showed 6 percent decreases in total cholesterol and LDL (bad cholesterol), and 18 percent decrease in triglycerides (blood fats), a 27 percent decrease in fasting insulin (controls blood sugar and fat storage), and an 11 percent decrease in 24-hour blood pressure.

What are the Benefits of the Glycemic Index?

• Low GI foods increase the body's sensitivity to insulin
• Low GI foods improve diabetes management
• Low GI foods reduce the risk of heart disease
• Low GI foods improve blood cholesterol levels
• Low GI foods reduce hunger and keep you fuller for longer

The key to eating more low-glycemic foods is to eat plenty of salad vegetables. Use breakfast cereals based on oats, barley and bran. Choose breads made with whole grains or stone-ground flour. Reduce the amount of potatoes you eat and enjoy all other types of vegetables. Fruits can be low-glycemic but when trying to lose weight limit fruits and add more vegetables.

(Metabolism clinical and Experimental, 58: 1703-1708, 2009)

This article is not intended to diagnose, treat, cure or prevent disease. As always, check with a doctor before starting any treatment program. For more information on using guided relaxation and creative visualization to aid healing and enhance your quality of life, call Positive Changes at 1-877-POSITIVE.