The Glycemic index of foods is quickly becoming part of today’s food culture. Advertisements touting the health benefits of eating foods with a low glycemic index can be seen anywhere from television to restaurant menus. The GI of foods has become the holy grail of food choices for diabetics, and non-diabetics who make their choices according to a food’s GI have successfully lost weight.
Since foods with glucose have a measurable effect on blood sugar levels, researchers were able to devise a system that would allow the average person to control their blood sugar without insulin. It would not reduce the insulin need for those who were dependant on it, but it was a valuable tool that allowed diabetics to help maintain their health. The system is based on the effect one slice of white bread has on blood sugar, and that value is 100. Foods that react more slowly on blood sugar have a lower number, and more sugary foods are above 100.
High glycemic foods are quickly digested because of the relationship between how quickly it enters the blood stream and the required insulin release. Eating a diet rich in high GI foods can result in a form of diabetes for this reason. If a person is able to plan their meals around foods with a low glycemic index, they have a better chance of losing or maintaining their weight while giving their pancreas a break.
A food does not have to be an obviously ‘bad’ food to earn a high glycemic index. Most people recognize that a baked potato is healthier that a bag of greasy French fries, but the fries have a GI of 75 while the baked potato is an 85 on the scale. Fats enter the bloodstream slowly, hence the lower number. Some foods may seem to be sugary but if they are full of fiber, they also gain a lower number. Regardless of the number, common sense must be used to make the Index work.
In general, foods that are colored white are high on the GI index: white bread, pasta, sugar and other generally over processed foods. The closer a food is to nature, the lower its GI: whole grains, fruits and vegetables, legumes and other forms of protein. When choosing foods based on their GI number, healthier choices can be made by choosing the majority of foods below 55, a few with values between 55 and 70 and a few treats above 70.
The discovery of the Glycemic Index has been a boon to health care. It is a system that is easy to use even if a person does not have a degree in nutrition. Diabetics have been given hope for keeping their blood sugar balanced, and GI has helped every body type lose weight. Please see the following resources for more information:
GI of Common Foods (PDF Document)
Compare GI of Carbohydrates (PDF Document)