The Glycemic Index is a numerical scale used to explain how fast and high a specific food raises blood sugar level. The GI provides a detailed distinction between the types of carbohydrates consumed, which is important since carbohydrates convert inside the body to sugars that raise blood glucose level. The GI works as a guide for determining best food choices, especially for those with medical conditions requiring careful nutrition monitoring, such as diabetes. The George Mateljan Foundation explains that foods with a low GI prompt a moderate rise in blood glucose, whereas, foods rated as high GI cause blood glucose levels to increase above a standard level.
Step 1
Read current credible information about glycemic index updates. Stay up to date with current knowledge about the glycemic index and usefulness in maintaining a healthy diet. Nutrition fads tend to wane with time, however, the GI has substantial dietary credence that is constantly being updated based on new research about specific foods. MayoClinic.com notes that following a low glycemic index diet has benefits, however, factors in conjunction with choosing better carbohydrates, such as calories and fats is significant in understanding how to maintain overall nutritional health.
Step 2
Learn the difference between glycemic index and glycemic load. The glycemic index ranks individual carbohydrate-containing foods and the effect that particular carbohydrate has on blood sugar level. Glycemic load, refers to the conversion of carbohydrate-containing foods in relationship to portion size, time of day eaten and synthesis of carbohydrates consumed with other foods at the same time. MayoClinic.com explains that although a particular vegetable may have a low glycemic index, eating the vegetable with other foods or in cooked form changes the score of the food. Glycemic load provides a more accurate indication of carbohydrate consumption and the effect on blood sugar levels.
Step 3
Make a quick list of foods rated as having low glycemic index. The goal of eating low glycemic foods is to slow the rate of digestion and absorption of sugars and starches in foods. This allows the body to receive adequate amounts of energy from carbohydrates, instead of bursts of energy followed by a crash. According to BodyBuilding.com, examples of low GI foods include green vegetables such as artichoke, lettuce and spinach. Starchy carbohydrates with lower GI include whole grain breads, cereals based on oats, barley or bran, and high-fiber foods.
Step 4
Write a reference for GI scores to refer to when grocery shopping. According to MayoClinic.com, foods ranked by the glycemic index are given scores. Low glycemic index is scored as 55 or under. Medium glycemic index is scored as 56 to 69 and high scores include 70 and above. The higher the score the more rapidly the food will digest and spike blood sugar. The rapid increase in blood sugar is followed by a decline, which often leaves a feeling of tiredness and lack of energy.
Step 5
Start differentiating how the method of cooking can change the GI. Preparation methods make a difference in how some foods rank on the GI. For instance, pasta cooked to firmness rather than soft will have a lower GI. Glycemic-Index.org notes that food content changes during the cooking process. Starches such as rice or pasta absorb more water during cooking and this changes the rate of digestion.
Step 6
Eat complex meals or snacks. The George Mateljan Foundation explains that complex meals are those containing complex carbohydrates such as whole grains or vegetables with a form of protein usually from a lean meat source and fiber.
Tips and Warnings
- The basic rule of thumb for finding low GI foods is remembering that hunter-gatherer type foods that have not undergone processing and bleaching, are higher in fiber and lower in glycemic index, notes the George Mateljan Foundation. Foods that are white are considered processed, therefore, have a higher GI. High protein foods such as legumes, fish and lean meats usually have low GI.
- MayoClinic.com cautions to pay attention to calories and fat content of low GI foods because these considerations can impact overall health and diet.
