The glycemic index measures a food's impact on blood sugar and insulin. The scale ranges from 0 to 100; 100 represents pure glucose. Eating low-glycemic foods reduces your risk of heart disease and diabetes, according to the University of Sydney. The blood sugar response of 10 healthy, fasting people determines a food's glycemic index score.
Selecting foods relatively low on the glycemic index may help manage blood sugar for diabetes, hypoglycemia, weight loss or the creation of a healthier lifestyle, according to the Harvard School of Public Health.
Step 1
Look up the food on a glycemic index food list or database. On a database, enter the name of the food. Check the glycemic index for the food. The food preparation affects the glycemic index. For example, a white baked potato with skin has a glycemic index of 69, and the same amount of mashed potatoes has a glycemic index of 83, according to the University of Sydney Glycemic Index Database.
Step 2
Compare the food's rating to the range for high and low-glycemic foods to assess the food's glycemic index rating. In general, choosing whole, unprocessed foods over refined foods results in a lower glycemic index. Foods that contain fiber tend to digest more slowly than processed foods. For example, choose brown rice instead of white rice and whole wheat bread instead of white bread. Leave the peel or skin on fruits and vegetables when possible.
Step 3
Become familiar with high-glycemic and low-glycemic foods by looking up foods you eat on the glycemic index. High glycemic index foods score 70 or higher and low glycemic index foods score 55 or lower, according to the Harvard School of Public Health.
Step 4
Make notes of the glycemic index of foods you eat often and keep your notes in your wallet, purse, PDA or cell phone for quick reference. Making most of your food choices from the low glycemic foods helps to keep your energy levels even, avoids blood sugar spikes and reduces hunger.
Tips and Warnings
- Because the glycemic index measures the effects of carbohydrates, foods such as chicken that don't have significant carbohydrate content aren't included in glycemic index lists and databases. Proteins and other foods without carbohydrates don't cause blood sugar spikes. The glycemic index isn't a foolproof system of gauging whether a food is a healthy choice. A candy bar may have a low glycemic index, so you need to apply good judgment to your food choices.
Things You'll Need
- Book or website with glycemic index food list
