The most important source of energy for all cells in the body is glucose, the smallest component of carbohydrates. Glucose forms the blood sugar. Blood sugar increases after meals and is expected to return to normal levels within 2 hours after eating. Carbohydrates are the nutrient that raises blood sugar levels the most. The concept that represents the rate at which a carbohydrate-rich food raises blood sugar after a certain period of time is called the glycemic index.

Foods that rapidly increase blood sugar are classified as high glycemic index foods. A high glycemic index meal causes higher blood sugar levels compared to a low glycemic index meal. The rapid increase in blood sugar can lead to fatigue, drowsiness, and increased appetite. Cravings are often directed towards sweet foods such as candy, chocolate, cake, biscuits, etc. High glycemic index foods, which are easily digested, can create a vicious cycle of constant snacking. Additionally, rising blood sugar levels increase insulin secretion. As insulin increases, excess glucose is stored in the body as fat, leading to the risk of developing various chronic diseases. Therefore, the selection of low glycemic index foods is important for a healthy diet.

Benefits of Low Glycemic Index Diets:

• Prolongs satiety.
• Helps control appetite.
• Assists in regulating blood sugar.
• Helps lower high triglyceride and cholesterol levels.
• Aids in preventing obesity.
•  Reduces the risk of heart disease.
• Decreases the risk of type 2 diabetes.

Recommendations for a Low Glycemic Index Diet:

• Avoid consuming simple sugars.
• Pay attention to portion control when consuming fruits.
• Consume whole fruits instead of fruit juice.
• If you have a carbohydrate-based snack (such as fruit, whole grain biscuits, oats), support it with dairy products or nuts to slow down sugar absorption.
• Focus on a vegetable-based diet for main meals.
• Consume 5 portions of fruits and vegetables daily.
• Choose whole wheat or whole grain breads.
• Choose bulgur instead of rice.
• Consume legumes 2-3 times a week.