Glycemic Index (GI)

The glycemic index (GI) is a measure of the ability of foods (specifically carbohydrates in food) to raise your blood sugar (glucose) levels after being eaten.

The GI scale ranks carbohydrates from 0 to 100, with 0 as the slowest absorption and 100 as the fastest absorption into the bloodstream.

Foods with a high GI (above 70) are quickly digested and absorbed, resulting in a rapid increase in blood sugar and, consequently, insulin levels.

Foods with low GI (less than 55) are slowly digested and absorbed, meaning they gradually increase blood sugar and insulin levels.

• • Low GI is preferred.

Glycemic index measures the amount of carbohydrates in food and the glucose levels after eating.

Different carbohydrate-containing foods affect blood glucose levels differently.

Food items are charted as high, medium, and low according to the GI value measured.

• • High glycemic index is above 70 (i.e. white bread)
    
  • Medium glycemic index is 50 to 70 (i.e. brown bread)
  • Low glycemic index is below 50 (i.e. apple)

By watching what you eat, your hunger and energy levels will have a beneficial affect.

Your total blood glucose, cholesterol, and triglyceride levels will significantly improve.

Those who may benefit from using the glycemic index include:

• • Those who want to lose weight
  • Control high glucose levels (i.e. diabetics)
  • Control low glucose levels
  • Control cholesterol and triglyceride levels
  • Patients who want to decrease the risk of cardiovascular disease
  • Patients who want to decrease the risk of diabetes
  • Patients who want to decrease the risk of kidney disease
  • Patients who want to decrease the risk of age-related macular degeneration

Glycemic index depends on a variety of factors such as the presence of starch, protein, fat, fiber, and organic acids in food.

Elevated glucose in the blood stream produces elevated levels of insulin in the body. Constant elevation of glucose may exhaust insulin levels that can lead to diabetes, weight gain, and inflammation.

Some ways to avoid this include:

• • Eat more low GI foods like beans, whole grains, and pasta regularly but in moderate quantities. Limit high GI foods such as bagels or white bread to small quantities.
  • Substitute snacks like chips for vegetables and side dishes like rice for beans.
  • Eat smaller and more frequent meals. Have a small snack prepared between breakfast and lunch as well as a small snack between lunch and dinner.
  • Have a moderate sized lunch and a smaller portion for dinner.
  • Cook pasta until till they are crisp or al dente style.
  • Limit high GI foods like sweets to very small quantities and rare occasion as these have large amounts of sugar.
  • Include plenty of fruits and vegetables in your meals, while limiting potatoes.
  • Add a small amount of vinegar to rice to lower the GI.
  • Eat foods high in fiber as they slow gastric emptying and have a low GI.
  • If you choose to have an alcoholic beverage, limit drinking to one glass prior to a meal to reduce the GI.
  • Look for the glycemic index symbol while shopping for groceries.