How glycemic index affect the diet?

 The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels after consumption. Foods are ranked on a scale of 0 to 100, with lower GI values indicating slower digestion and absorption of carbohydrates. Here’s how it affects the diet:

Low-GI Diet Benefits:
1. Stable Blood Sugar Levels:
• Low-GI foods cause a gradual rise in blood sugar, preventing spikes and crashes.
• Helps manage conditions like diabetes or insulin resistance.
2. Increased Satiety:
• Slower digestion keeps you feeling full longer, reducing hunger and aiding weight management.
3. Improved Heart Health:
• Low-GI diets may lower LDL cholesterol and improve overall cardiovascular health.
4. Better Energy Levels:
• Steady blood sugar levels provide sustained energy, reducing fatigue.
5. Reduced Risk of Chronic Diseases:
• associated with lower risks of type 2 diabetes, obesity, and certain cancers.

High-GI Foods:
• Include sugary snacks, white bread, potatoes, and processed foods.
• Quickly raise blood sugar, causing an energy spike followed by a rapid drop.
• Frequent consumption may lead to weight gain, increased hunger, and a higher risk of chronic diseases.

Incorporating Low-GI Foods:
• Choose whole grains (e.g., oats, quinoa) over refined grains.
• Opt for fruits like apples, berries, and oranges instead of high-GI options like watermelon.
• Include non-starchy vegetables, legumes, and healthy fats in meals.
• Pair high-GI foods with protein or fats to lower their overall GI effect.

Who Should Consider a Low-GI Diet?
• People with diabetes, prediabetes, or insulin resistance.
• Those aiming for steady energy levels or weight loss.
• Athletes using GI knowledge to optimize performance and recovery.