Glycemic Index and Your Gut health: What’s the Link?

Different food items affect blood sugar differently due to the type and amount of carbohydrates they contain. The glycemic index is the measure used to determine how a particular food item affects blood sugar. Foods with higher glycemic index increase blood sugar more than foods with lower glycemic index.

While the glycemic index of foods is essential for weight control and blood sugar management, it also affects gut health. The number of healthy microorganisms (bacteria, viruses and fungi) determines gut health. Poor gut health is related to several diseases. Foods with lower glycemic index can help these healthy gut microorganisms thrive and improve gut health.

This article discusses the glycemic index, what determines it, and its impact on gut health. It also provides tips for lowering the glycemic index of foods to improve gut health.

What is the Glycemic Index?

The glycemic index determines the rise in blood sugar caused by a particular food item. A glycemic index chart classifies foods on a scale of one to one hundred. The higher the glycemic index of a food, the more it raises blood sugar when consumed. The food glycemic index ratings are as follows:

● Low Glycemic index (glycemic index normal range): 55 or less
● Medium Glycemic index: 56-69
● High Glycemic index: 70 or above

Food affects blood sugar due to its carbohydrate content. Hence, only carbohydrate-containing foods are assigned a glycemic index. The stomach breaks down carbohydrates into simple sugars, which enter the blood. Different kinds of carbohydrates have different effects on blood sugars.

What Factors Determine the Glycemic Index of Foods?

The following factors determine the glycemic index of different foods:

1. Type of Sugar: The type of sugar can affect the glycemic index of foods, as not all sugars have a high glycemic index. For example, the glycemic index of fructose is 23, while that of maltose is 105.

2. Level of Processing: Processed foods have a higher glycemic index than non-processed or minimally processed foods.

3. Nutrient Composition: Foods with high protein or fat content can lower the glycemic index.

4. Cooking Method: A food’s cooking method can affect its glycemic index. Typically, the longer the cooking duration, the higher the glycemic index.

5. Ripeness: This applies mainly to fruits. Ripened fruits typically have a higher glycemic index than unripe fruits.

Glycemic Index of Foods

Typical items on a high glycemic foods list are:

● Bread
● Rice
● Cereals
● Starchy vegetables
● Dairy

Typical items on a low glycemic foods list are:

● Most fruits
● Non-starchy vegetables
● Legumes
● Nuts
● Fish and seafood

Signs of Unhealthy Gut

The human gut contains many beneficial microorganisms. A higher variety of gut bacteria is directly linked to better physical and mental health. Some signs of an unhealthy gut include:

1. Upset stomach
2. Unintentional weight changes
3. Sleep disturbances
4. Constant fatigue
5. Skin irritation
6. Autoimmune conditions
7. Food intolerances

Glycemic Index and Gut Health

Foods with a high glycemic index, such as processed, sugary, and high-fat foods, are detrimental to gut health. Conversely, foods that contain complex carbohydrates and fibre help the gut bacteria thrive and benefit gut health.

The benefits of a low glycemic index-based diet for gut health include:

1. Rich in Fibre
A low glycemic index diet is rich in fibre, which provides nutrition for gut bacteria and helps them thrive, leading to good gut health.

2. Healthy Fats
A diet with adequate amounts of healthy fats has a low glycemic index and reduces inflammation in the gut, leading to problem avoidance and better gut health.

3. High in Antioxidants

Fruits and vegetables, an essential part of a low glycemic index diet, improve gut health by reducing cell damage in the gut caused by free radicals.

Tips to Lower Glycemic Index of Meals

The following tips can help lower the glycemic index of meals:

1. Replace white bread with multigrain bread, as the former has a high glycemic index.
2. Avoid overcooking foods.
3. Minimize the consumption of processed foods and replace them with whole foods.
4. Pair carbohydrates in a meal with protein, healthy fats and fibre.
5. Consume less processed rice varieties, such as brown, black, or red rice. Short- or medium-grain rice should be replaced with long-grain rice for a low glycemic index.

The glycemic index helps one choose food items that help with weight control and sugar management, lowering the risk of metabolic conditions such as type 2 diabetes. Besides helping with sugar control, a low glycemic index-based diet also promotes a wide variety of healthy bacteria in the gut, enhancing gut health. If one has a high glycemic diet, it is a good idea to consult a doctor and get tested at Dr Lal PathLabs before adopting a different diet.