The glycemic index measures how a much a carbohydrate food raises blood glucose levels. Simple carbohydrates contain more sugar and usually more added ingredients. Foods considered healthy according to the glycemic index have a low level of simple sugars. Foods with fewer carbohydrates often contain fewer sugars, which can help you lose weight.
Glycemic Index Features
MayoClinic.com says that the glycemic index ranks foods according to a reference food, which is either white bread or sugar. Foods on the higher end of the glycemic index contain more carbohydrates and sugars than foods on the lower end of the glycemic index. Meal planning with the glycemic index involves choosing foods from the medium and lower end of the glycemic index. MayoClinic also says that foods with a lower glycemic index digest slower and make you feel more full after meals.
Glycemic Index Foods
The American Diabetes Association says that foods have a low glycemic index value if they have rating of 55 or below on the glycemic index. Foods that fall under this range include stone-ground whole wheat, oat bran, barley, most fruits and non starchy vegetables. Foods that are considered medium on the glycemic index have a rating of 56 to 69. Foods in the medium range include pita bread, quick oats and brown rice. Foods high on the glycemic index have a rating of 70 or more. These foods include white bread, sugary cereals, crackers and pretzels.
How The Glycemic Index Rates Food
Foods higher in fat and fiber tend to have a lower glycemic index rating, according to the American Diabetes Association. The glycemic index of a fruit or vegetable increases when it gets riper. Processed foods such as juices have a higher glycemic index than regular fruits, and mashed potatoes have a higher glycemic index than a baked potato. Cooking foods for long periods of time can also increase their glycemic index.
Meal Planning
MayoClinic.com says that there is no indication of how much of a food you should eat when dieting according to the glycemic index. Read the backs of food labels and watch your portion sizes. Eating too much low glycemic index food can still cause you to gain weight. Some healthier foods have a high glycemic index, while foods with less nutritional value may have a lower glycemic index. Balance your diet by eating according to the glycemic index while including foods that have a high nutritional value.
Considerations
MayoClinic.com recommends that you should not avoid carbohydrates completely, because this will cause a nutrient deficiency. The glycemic index does not rank foods according their nutritional benefits. Watch the amount of fats in the foods you eat. Low carbohydrate diets often increase the amount of fats and protein you eat. Eating too many fatty acids can be counterproductive and cause weight gain.
