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How Fat Slows Down Starch Digestion, Reduces Glycemic Response, Lowers GI Value of Foods

Glycemic Index and Fat

Diet Information - What is the Glycemic Index

Fat Lowers Glycemic Index Value of Foods

Fat Slows Digestion

The fat content of a food reduces the glycemic index of that food because it slows down the rate of emptying of the stomach and thus the digestion of starch. For example, oatmeal cookies (which have fat added during cooking) have a lower glycemic index value than regular oatmeal. But this does not mean that fat-containing oatmeal cookies are better for you than oatmeal. It simply means your blood sugar levels are raised faster by regular oatmeal.

Fat is Still Fat, Irrespective of Low Glycemic Index

Fat contains over twice the calories of starch. It's a high-density food and should therefore be consumed in moderation, both for weight control and (in the case of saturated fat) for good health. If you really want to modify your carb consumption in order to reduce the harmful effects of high blood sugar and excessive insulin secretion, choosing high-fat low-glycemic-index foods, or adding fat to your starchy foods is not the best way to do it. Instead, add acids such as vinegar, lemon juice, or acidic fruits, because increased gastric-acidity also slows digestion, and thus lowers your glycemic response.

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