Consuming foods with a high glycemic index (GI) can lead to a higher risk of certain health problems, according to research published in the March 1st issue of the American Journal of Clinical Nutrition.

The glycemic index ranks carbohydrates based on their effect on blood glucose levels. Foods with a high GI – like sugary cereals or sodas and refined flour products like white bread – are rapidly digested and absorbed, resulting in marked fluctuations in blood sugar levels. Low GI foods, which include high fiber fruits and vegetables, legumes and whole grains, like oats and quinoa, are more slowly digested and absorbed and, thus, produce more gradual rises in blood sugar and insulin levels.

According to the study, which followed the diets of nearly 2 million healthy men and women worldwide, a high GI diet may increase the risk of type 2 diabetes and heart disease. It also shows there is good evidence for links between high blood glucose and gall stones and some types of cancer.

‘'Low GI foods have benefits for everybody - they can keep you feeling full longer, help you achieve and maintain a healthy weight and provide you and your brain with more consistent energy throughout the day. They can also have a major effect on the way the body functions and whether or not you develop health problems,” said the study’s lead author, Alan Barclay of the University of Sydney, Australia.

Read more about the study here or search the University of Australia's GI database.

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