Glycemic Index

What is the Glycemic Index? The glycemic index is a way of measuring the relative impact of foods on blood sugar levels. Foods with a high glycemic index have carbohydrates that the body can quickly convert to sugar, which makes them more likely to cause a quick rise in blood sugar.

How can knowing About the Glycemic Index Help Me? Keeping our blood sugar levels stable throughout the day will result in a constant stream of energy throughout the day, will lesson the serious effects of diabetes and reduce the amount of sugar stored as fat in your body tissues.

What does the number on the Glycemic Index refer to? The glycemic index was developed by feeding a person a portion of a single food and testing their blood sugar level at certain intervals. The resulting response curve is compared to a control substance (either glucose or white bread) and assigned a numerical value. Glucose (or white bread) is given an arbitrary rating of 100, and all other foods are measured relative to that. Foods that rate above 100 are foods whose carbohydrates digest very quickly and are likely to raise the blood sugar immediately, while those with an index lower than 100 have less impact on the blood sugar. The lower the number, the less of an impact that food will have on your blood sugar levels.

What type of foods are low on the Glycemic Index? Foods with few to no carbohydrates, like meats, cheeses and fats, will likely result in a glycemic index close to zero. The more easily-digested sugars and starches a food contains (more processed foods), the more likely it is to create a spike in blood sugar. Dietary fiber, while classified as a carbohydrate, passes through the system undigested, so it has no impact on blood sugar. In fact, fiber works to help slow the absorption of digestible carbohydrates. So whole grain, minimally processed foods are the best choices if controlling your blood sugar levels is important to you.

Where can I view a list of foods and their Glycemic Value? You can view the Index on-line, there is a link on this blog's home page under recommended books and sites