 |
 |
 |
 Glycemic Index
What is the Glycemic Index (GI)? GI is a measure of the quality of a carbohydrate instead of merely categorizing it as simple or complex. High GI foods are thought to digest quickly and cause a rapid rise in blood sugar, whereas low GI foods are digested slowly and cause a slow rise in blood sugar. The GI is measured by comparing this increase in blood sugar after eating 50 grams of carbohydrate from a single food to the increase in blood sugar after eating 50 grams of carbohydrate from glucose or white bread. Keep in mind that since the GI is based on an arbitrary amount of 50 grams, this may or may not actually correspond with the amount of the food that is actually eaten. It is important to keep in mind that GI should not be used in isolation in order to determine if a food is “good” or “bad” – it should be used as a relative guide to help make healthier choices. Your overall diet is a better consideration than picking apart individual foods. However, for certain individuals with underlying medical conditions (i.e. diabetes), the GI of foods may be more important, and they may wish to aim for a lower GI diet.
If you’re considering switching to a Low GI diet, do not simply switch to a high protein diet (which leads to greater health risks). Instead, try using cereals that are based on oats, barley, and bran. Use hearty breads made with whole seeds. Reduce the amount of starches you eat (i.e. potatoes) and increase your fruit and vegetable intake. Use vinaigrette dressings when you eat salad.
The Glycemic Load (GL) is a measure of the quantity impact a carbohydrate has on the blood sugar. It is calculated by multiplying the GI amount by the amount of carbohydrate in one serving. It is feasible for a food to have a high GI and a low GL if it has a relatively low amount of carbohydrate per serving (e.g. watermelon). Likewise, a food could have a low GI and a high GL if it has a relatively high amount of carbohydrate per serving (e.g. pasta). A low GL diet measures less than 80 per day; a high GL diet measures greater than 120 per day.
What It All Means Although the GI and GL can be useful to help understand the quality of the foods you eat, they are only reference tools. Rather than thinking of any one food as “good” or “bad” look at your overall diet. If your diet is full of whole grains, high fiber, fruits and vegetables, it is likely also considered to be low GI and low GL. However, if your diet is considered to be low GI and low GL but is lacking in these heart-healthy foods, you might want to consider making some changes. Sources: 10 Weeks to Wellness™, Paul Ratte, ND; American Institute for Cancer Research More:
Additional Glycemic Index Resources:
|
  |
