The glycemic index is a ranking system that assigns food a number between zero and 100 depending on how fast it releases energy into the bloodstream. The index was originally devised as a tool to help diabetes patients make dietary choices that would not cause their blood glucose levels to rise sharply.
Categorization
The glycemic index is used to categorize carbohydrate-rich foods such as grains, sugary foods, fruits and vegetables. Meat, fish and dairy foods do not have a high-carb content, and therefore are not assigned a GI rank as they do not cause large alterations in blood-sugar levels. The higher the GI number assigned to a carbohydrate food, the faster it will release energy into the bloodstream. Foods with a high GI are ranked at 70 and above, and low-GI foods have a rank of 55 or less. A rank between 56 and 69 indicates a medium-GI food.
Benefits
There are many benefits in keeping your blood sugar at a steady level. A low-GI diet can help weight management and increase your body's sensitivity to insulin. It can also improve cholesterol levels and reduce the risk of cardiovascular disease. You may also find your physical endurance improves after switching to a low-GI diet.
Low-GI Foods
Examples of low-GI foods are salads, vegetables and legumes, such as lentils. These foods are typically enjoyed more when condiments are used. The GI of the condiment can alter the way your blood-sugar levels will react after eating a meal.
Low-GI Condiments
Examples of low-GI condiments include horseradish and mustard. Hummus or tahini can also be used on salads or vegetables in place of dressings with a high-sugar content. For salads, use vinegar, lemon juice with a dash of cold-pressed olive oil. Worcestershire and soy sauce also rank low on the GI scale.
High-GI Condiments
Many condiments have a high sugar content and therefore receive a higher GI ranking. Examples of condiments with a high-carb content include ketchup, mayonnaise and tartar sauce. Other sauces such as barbecue or sweet-and-sour sauce also contain a lot of sugar, and therefore are likely to be high-GI.
Identification
As food manufacturers do not often list the glycemic index of a condiment on the label, it can be difficult to decide if a condiment is low- or high-GI. Although you cannot decide this exactly by looking at a food label, you can estimate how quickly a food causes blood-sugar levels to rise by reading the carbohydrate content. You need to look for the total grams of carbohydrates listed on the label and then note the number given for sugar carbohydrates, which is located under the the total carbohydrates figure. When the total carbohydrates amount is divided by the sugar carbohydrate entry, the resulting number is the percentage of the product's carbohydrates that are derived from sugars that are easily digested. A low percentage is preferable when you are following a low-GI diet.
