GLYCEMIC INDEX
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According to Harvard Health, the glycemic index (GI) rates carbohydrate-containing foods by how much they boost blood sugar (blood glucose). The impact a carbohydrate-containing food has on blood sugar depends on how quickly the digestive system can break apart the food into its component sugar molecules.
“The glycemic index was originally developed to help improve blood sugar control in diabetes. The GI ranks foods and beverages based on how they affect your blood sugar level, scored on a scale of 0 to 100.” (Mayo Clinic Staff)
Why is a high gIycemic index bad? Some foods disrupt the natural balance of the body by creating large spikes in blood sugar levels. When blood sugar and insulin levels stay high, or cycle up and down rapidly, your body has trouble responding and over time this could contribute to insulin resistance. (Mayo Clinic Staff)
What is insulin resistance?
According to the Chicago Tribune, "People often don't
realize that insulin resistance
can develop into diabetes," said Dawn Sherr, a diabetes educator for the
American Association of Diabetes Educators. "And if they're not aware
they're insulin resistant, they don't know what steps they can take to prevent
it." The Chicago Tribune goes on to explain, "Most people think of
diabetes as high blood sugar caused by too little insulin,"
said diabetes educator Gary
Scheiner. "But the insulin resistance is really the root cause of almost
all cases of Type 2 diabetes."
Why try a low GI diet
- Want to change blood sugar imbalances related to your current diet
- Want to change your overall eating habits
- Don't want to count calories or go low-carb
- Want a diet that you can stick to for the long term
These foods may help control appetite and delay hunger cues,
which can help with weight management. Balanced blood sugar also can help
reduce the risk of insulin resistance. (Mayo Clinic Staff)
What are some low mid and high GI foods?
Low glycemic index (GI of 55 or less): Most fruits and vegetables, beans,
minimally processed grains,
pasta, low-fat dairy foods, peas, skim milk, kidney beans and lentils.
Moderate glycemic index (GI 56 to
69): Sweet potatoes, corn, white rice, couscous, breakfast cereals such as
Cream of Wheat and Mini Wheats. Also sweet corn, bananas, raw pineapple, raisins and certain types of ice
cream.High glycemic index (GI of 70 or higher): White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, waffles, most packaged breakfast cereals. Also instant white rice, brown rice, white skinless baked potato, boiled red potatoes with skin and watermelon. (Harvard Heath & Mayo Clinic Staff)
Diet recommendations:
- Focus on breakfast cereals based on oats, barley and bran
- Choose breads with whole grains, stone-ground flour or sourdough
- Eat fewer potatoes
- Eat plenty of fruits and vegetables
- Avoid oversized portions of rice, pasta and noodles (Mayo Clinic)
- Want to change blood sugar imbalances related to your current diet
- Want to change your overall eating habits
- Don't want to count calories or go low-carb
- Want a diet that you can stick to for the long term
Diet recommendations:
- Focus on breakfast cereals based on oats, barley and bran
- Choose breads with whole grains, stone-ground flour or sourdough
- Eat fewer potatoes
- Eat plenty of fruits and vegetables
- Avoid oversized portions of rice, pasta and noodles (Mayo Clinic Staff)
Any downfalls to low GI diet?
According to the Mayo Clinic, “The glycemic index doesn't rank foods according to how healthy they actually are. Some foods with the preferred lower GI ranking may, in fact, be less healthy because they contain large amounts of calories, sugar or saturated fat, especially packaged and processed foods. So while lower GI items may help blood sugar balance, choosing them indiscriminately could lead to other health problems.”
According to the Mayo Clinic, “The glycemic index doesn't rank foods according to how healthy they actually are. Some foods with the preferred lower GI ranking may, in fact, be less healthy because they contain large amounts of calories, sugar or saturated fat, especially packaged and processed foods. So while lower GI items may help blood sugar balance, choosing them indiscriminately could lead to other health problems.”
Harvard Health goes on to explain, “The glycemic index of a particular food can also be influenced by what it is eaten with. Olive oil or something acidic, like vinegar or lemon juice, can slow the conversion of starch to sugar, and so lower the glycemic index.
The glycemic index isn’t a perfect guide for choosing a healthy diet. But it offers useful information that can help you choose foods that have kinder, gentler effects on blood sugar.”
In Australia, low glycemic index food products are clearly marked with a logo indicating to the consumer that they are making a smart decision for a healthy lifestyle. Click below to learn more about this program.
