The glycemic index (GI) has been used to illustrate the degree to which carbohydrates elicit a more rapid blood glucose response than others. This response is dependent on the type and amount of carbohydrate ingested, as well as a person's insulin response. The GI quantifies the blood glucose response to an individual carbohydrate food over a two-hour period following ingestion, which is then compared with another food of the same weight. Calculating the glycemic load of a food requires simple multiplication. For example, one potato has 37 g of carbohydrates and a GI rating of 85; multiply .85 by 37 and you find that one potato has a glycemic load of 31.
Step 1
Use the GI as a tool to help select carbohydrate-containing foods. The GI is particularly useful for those trying to reduce cholesterol, improve the metabolic control of diabetes, lose weight, improve heart health and overall health.
Step 2
Choose low to moderate GI carbohydrates for a slow release of energy, supplying continuous fuel for the brain and working muscles. Athletes may choose carbohydrates that are quickly absorbed into the bloodstream to raise lowered blood sugar as a result of intense exercise.
Step 3
Include beans, fruits and vegetables. Almost all vegetables are low to moderate on the GI. Low GI vegetables include broccoli, cauliflower, tomatoes, and mushrooms. Low GI fruits such as apples, peaches, grapefruit and plums are nutritious and won't elicit a sharp rise in blood sugar. Tropical fruits such as pineapple and mango tend to have a higher glycemic effect.
Step 4
Reach for the good fats, eliminating partially hydrogenated oils and trans-fats from your diet. Opt for omega-3 fatty acids and polunsaturated fats. This will lower the glycemic effect of your diet since fats slow down the digestion process of starches. The higher the fat content, the lower the GI.
Step 5
Include some acidic foods in your diet, especially when consuming higher glycemic carbohydrates like rice. Include vinegar, lemon juice or lime juice. Adding about four teaspoons of lemon to your water or having a side salad with a light dressing will reduce the the glycemic effect by about one-third.
Tips and Warnings
- Avoid processed crackers, chips and other packaged products. Keep the total number of your daily glycemic load under 150.
- Focus on the GI and glycemic load should not ignore the importance of achieving a healthy body weight in the prevention and management of diabetes and other chronic diseases.
References
- DiabetesNet.com: Glycemic Index
- "Exercise Physiology"; Scott K. Powers & Edward T. Howley; 2007
- Glycemic 101: Guide to the Glycemic Index
- Mendosa.com: Acidic Foods: Another Way To Control Blood Glucose
