The Glycemic Index

The glycemic index (GI) is one of those terms that everyone has heard but few can define. Why is knowing your GI important to overall health?

What it is...

The glycemic index, also called GI, ranks the affect of various carbohydrates on blood sugar levels. The GI scale rates the glucose level of foods from 0 to 100.  Highly processed foods earn a high number while foods such as whole grains, unsweetened yogurt and apples earned a low number, hence the terms high-glycemic and low-glycemic. Foods that rank at 70 or higher are considered to be high GI, while foods ranked below 55 are low GI.

...and why it's important

Low-glycemic foods take much longer to digest, providing the body with a slow, steady supply of energy that prolongs a feeling of fullness and helps prevent overeating, promotes healthy cholesterol levels and decreases the risk of diabetes.

Use the GI as a tool to help you pick the best carbohydrate from a choice of several for any particular meal.

• 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

Glycemic Index and Glycemic Load

Glycemic load (GL) was created to help account for differences in serving size, since the amount that's eaten also affects the body's response to a particular food. While the glycemic index measures only the quality of a particular carbohydrate, glycemic load ranks it according to both quality and quantity.

Low GI Foods

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.

In the simplest terms, low GI foods are the least processed foods.

High GI Foods

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

In the simplest terms, high GI foods are the most highly processed foods

Beyond the GI

In the struggle to maintain healthy blood sugar levels, there are other tools in the health toolbox besides the glycemic index. Here are some other ways you can promote blood sugar stability:

• Cut hydrogenated or partially hydrogenated oils from your diet completely.
  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.
• Eat adequate meals throughout the day and minimize snacking or eating
  between meals. If you snack, choose low GI foods such as a handful of
  nuts or plain yogurt with fruit.
• Eat plenty of fiber, especially soluble fiber.
• Take probiotics such as insulin to promote healthy intestinal tract bacteria.
• Cinnamon and prickly pear cactus purportedly help regulate blood sugar.
• Maintain your muscle mass.

Finally, on a more celebratory note, recent research shows that a glass of wine or beer during or before meals helps to keep blood sugar levels healthy. Bon appétit!

 

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