stable levels of blood sugar benefit health

excerpts from http://www.wholefoodsmarket.com/wholebody/wellness/glycemicindex.html

The glycemic index, also called GI, ranks the affect of various carbohydrates on blood sugar levels.

Current medical thinking and research suggests that stable levels of blood sugar benefit health over time.

The standard American diet still emphasizes food with a high GI value such as soft drinks, refined grains and rice, French fries and sweet desserts.

High GI value foods like these cause "spikes" — a rapid rise and fall — in blood sugar and insulin levels because the body digests and absorbs them so quickly. These episodes have been linked to greater sensations of hunger and higher stress hormone levels. Experts believe that diets filled with high glycemic index foods may lead to overeating, obesity and adult onset diabetes.

Some of the benefits gleaned from consuming low-glycemic carbohydrates and maintaining stable blood sugar levels include:

• Weight control
• An increase in insulin sensitivity
• A lower risk of heart disease
• Healthy blood cholesterol levels
• An increase in satiety
• Improved physical endurance
• Faster recovery from exercise

Daily use of the glycemic index boils down to replacing highly processed grains and sugars with whole grains, vegetables and fruit — and avoiding high GI foods by themselves.

Soft drinks and other sweetened beverages are particularly notorious in this regard. Try substituting soft drinks [ed.: and fruit juices] with sparkling water or unsweetened tea to avoid those nasty spikes in blood sugar.

Cooking methods and serving temperatures can affect the GI value of foods.

• Pasta, for example, should always be cooked and eaten al dente or "firm to the teeth," since overcooking will raise its GI value in addition to reducing its texture and flavor. Though a processed food, al dente pasta has a low GI value due to a unique bonding of the carbohydrate with gluten, making it more difficult to digest.
• Potatoes have a lower GI when boiled rather than baked, and when served cold, as in potato salad. Acidifying the meal with lemon juice or vinaigrette also lowers its GI value.
• Sourdough bread has a lower GI value than yeasted breads.

Here are some examples of foods with low GI values:

• All non-starchy vegetables including spinach, onions and broccoli
• Temperate fruits, such as berries, cherries, apples and pears
• Nuts, seeds and legumes
• Unsweetened yogurt and cheese
• Whole grains that are minimally processed, preferably with the whole kernel, such as steel cut oats, brown Basmati rice, dense whole grain breads with nuts, seeds or sprouted grains, sourdough bread, lightly sweetened granola or muesli and al dente pasta
• White flour and whole wheat flour have similar high glycemic index values. For this reason, when eating whole wheat bread, make sure that the bread you choose contains whole grains or kernel for an optimal GI value. 

Here are some examples of foods with high GI values:

• Refined flours and grains
• Refined sweeteners
• Low-fiber breakfast cereals
• Sweetened beverages, including soft drinks and juice
• Tropical and dried fruits
• Starchy vegetables such as potatoes, squash and corn

Here are some other ways you can promote blood sugar stability:

• Cut hydrogenated or partially hydrogenated oils from your diet completely. The trans fats found in hydrogenated oils have been shown to interfere with insulin secretion and increase blood sugar levels.
• Be sure to eat enough fish or take fish oil supplements.
• Chromium and magnesium are vital for the body to properly maintain healthy blood sugar levels. Consider supplementing if dietary levels are not sufficient.
• Try to eat adequate meals throughout the day, and then minimize snacking or eating between meals. If you do snack, use the principles of the glycemic index to make good choices, such as a handful of nuts or some plain yogurt with fruit instead of potato chips or pretzels.
• Eat plenty of fiber, especially soluble fiber.
• Take prebiotics such as inulin to promote healthy intestinal tract bacteria.
• Cinnamon and prickly pear cactus purportedly help regulate blood sugar.
• Maintain your muscle mass.

Recent research shows that a glass of wine or beer during or before meals helps to keep blood sugar levels healthy.