The glycemic index measures how a particular food impacts blood sugar levels. The higher the glycemic index number, the more that food will raise blood sugar. There are a number of benefits to following a low-glycemic-index diet. Glycemic index food lists make it easier to choose foods that are healthy for you.
Identification
To determine glycemic index values, healthy volunteers at the University of Sydney ate measured portions of a number of different foods, one at a time. At regular intervals, researchers measured the volunteers' blood sugar levels, and a glycemic index value was assigned based on the impact that food had on blood sugar levels for all volunteers. Researchers then compiled lists of all foods that were tested to create glycemic diet food lists.
Facts
A glycemic index rating of 0 to 55 is considered low. A glycemic index rating of 56 to 69 is considered moderate or medium. A glycemic index rating of 70 or more is considered high. Choose the majority of your foods from the moderate to low category. Avoid foods with a high glycemic index rating, or eat small portions as an occasional treat. Some vegetables, carrots for instance, have a relatively higher glycemic index value than others, but that should not be ignored because they are good sources of nutrition. Pair them with lower-glycemic-index foods to ameliorate their action on blood sugar levels.
Proteins and Fats
The majority of foods on a glycemic diet food list are carbohydrate foods. Proteins and fats have minimal impact on blood sugar. Do not, however, confuse this with permission to eat unrestricted amounts of whatever proteins and fats you desire. Continue to choose an appropriate number of servings of lean proteins and healthy fats to complete your diet.
Relative Values
Glycemic index values are not absolute values, but relative values. For example, white, granulated sugar has a glycemic index value of 100, and other foods were rated comparatively. A food with a glycemic index value of 100 will not raise your blood sugar 100 points, but it is likely to raise your blood sugar twice as high as a food with a glycemic index of 50 points.
Benefits
Choosing foods from a glycemic diet food list can help you lose weight or maintain a healthy weight. You may feel more energetic when your blood sugar levels are consistent and do not have extreme lows and highs. If you are taking insulin or other medicines for your blood sugar, a glycemic index diet may reduce or eliminate your need for these medications. Monitor your blood sugar closely and talk with your doctor before making changes in your medication. Choosing carbohydrates lower on the glycemic index may improve your sensitivity to insulin and reduce your risk of heart disease.
What to Eat
If you are following a particular diet plan, follow its recommendations, or work with your physician or nutritionist to develop a plan based on your needs. You can begin your diet by replacing your carbohydrate choices with whole-grain choices, and avoiding starchy vegetables like corn and potatoes.
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