Glycemic Index

So what is the Glycemic Index?

The glycemic index (or GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating, according to international leaders in the field at the University of Sydney.

Why is this important?

Low glycemic index foods’ carbohydrates break down slowly and release glucose gradually into the blood stream.

There are many that believe that adhering to lower GI foods can help with diabetes control, heart disease, Cholesterol control.  It also can supposedly help with weight loss and sugar crashes among other things.

Glycemic Index Values

Low glycemic between 1 and 55
Medium glycemic between 56 and 69
High glycemic 70 and higher.

Diabetics need low glycemic foods, but how do you find out what a food’s glycemic index is?

The best way to remember is really just use low sugar/starch common sense.

• Low GI: Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals. Stick to the vegetables for sure for weight loss and control.  Only use fruits, starchy vegetables, beans and brans on weight maintenance.
• Medium GI: Sweet corn, bananas, raw pineapple, raisins, oat breakfast cereals, and multigrain, oat bran or rye bread.  Use in great moderation for diabetics and avoid entirely if metabolic.
• High GI: White rice, white bread and potatoes.  Stay away from these!

For sweeteners, GI is calculated knowing these three things:

1. The amount of carbohydrate present.
2. The type of carbohydrate present.
3. The presence of other substances (soluble fiber for example) that slow metabolism of carbohydrates.

Make sure to discuss your glycemic tolerance with a nutritionist or health care provider!

With thanks to the below sites!  Please read more at:
Mayo Clinic – Glycemic Index
Sugar & Sweetener Guide
University of Sydney’s Searchable GI Database

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