The glycemic index measures how much a carbohydrate food raises blood sugar levels, according to the American Heart Association. Women often need close to or a little less than the nutritional values needed by men. The glycemic index is universal and gender is not a factor when using it to evaluate carb foods. The glycemic index can help you choose healthier carbohydrates.
Glycemic Index Features
Eating according to the glycemic index involves meals planned around foods that are on the medium to low end of the glycemic index, according to the American Diabetes Association. It's a general rule that foods which are processed or contain added sugars have a high glycemic index. Certain actions or things can change the glycemic index of a food. Cooking foods longer or or adding extra ingredients can increase its glycemic index ranking.
Glycemic Index Rankings
Foods on the glycemic index are given three rankings of low, medium and high, according to MayoClinic.com. Foods with a ranking of 55 or lower are considered low glycemic index foods. These include raw carrots, peanuts, peas and skim milk. Foods with a medium glycemic index have a ranking of 56 to 69, including bananas, raw pineapple and sweet corn. High glycemic foods have a ranking of 70 or above, and include foods such as white rice, baked potatoes and white bread.
Foods to Eat and to Avoid
The Oregon State University recommends more whole grains, legumes, nonstarchy vegetables and fruits if you want to eat a low glycemic index diet. Avoid eating any carbohydrates that are white and contain high levels of sugar. These foods are usually on the higher end of the glycemic index and tend to be stored as fat in the body. Also keep the amount of sweets you eat and number of sodas you drink to a minimum when trying to eat according to a low glycemic index diet.
Misconceptions
The glycemic index may not offer any better results than a traditional diet for women, according to MayoClinic.com. The rationale behind the glycemic index and calorie reduction diets follows the same principles. You must burn more calories than you consume in order to lose weight. MayoClinic.com says that some foods on the glycemic index may be considered unhealthier, but they may have a lower glycemic index than a healthier food. For example, ice cream has a lower glycemic index than a baked potato, but it is a much less healthful food.
Considerations
Visit your doctor or a qualified dietitian to help plan your meals around the glycemic index. The American Diabetes Association recommends that you exercise at least 30 minutes a day, five to seven times a week for optimal health. Watch portion sizes when eating foods according to the glycemic index. Even foods that are considered healthy on the glycemic index can cause you to gain weight if you eat too much of them.
