Some people use the Glycemic Index as a tool to help them control their diabetes, whereas others find it useful in assisting them in choosing foods that will help them lose weight. Eating carbs with a low index rating has other benefits as well; it may reduce your risk of heart disease, improve cholesterol levels and provide greater endurance. Whatever your reason for searching for the index, it is not difficult to find. From your doctor's office to your local library to your computer's internet browser -- the glycemic index is readily accessible.
Step 1
Go to your local library. A variety of books explain the concept of the Glycemic Index is and how it works. These books generally include an extensive list of foods and their corresponding index score, often along with recipes and instructions for using the Glycemic Index to your advantage. "The New Glucose Revolution: The Authoritative Guide to the Glycemic Index -- the Dietary Solution for Lifelong Health," is an example of a bood that offers a clear introduction to the world of low-glycemic eating and useful instructions.
Step 2
Visit the American Diabetes Association website. The Glycemic Index is a tool commonly recommended for people with diabetes since it ranks foods based on how they affect blood sugar levels. Choosing foods with a low ranking -- 55 and under -- is recommended because of their slower digestion and absorption, meaning they produce a more gradual rise in blood sugar and insulin levels. The ADAs website offers solid information about the Glycemic Index, and provides a link that takes you to the official website of the Glycemic Index Foundation, which includes a searchable database.
Step 3
Type in keywords. Your favorite internet search engine is a great place to start your search for the Glycemic Index. Simply type in "glycemic index." Using too many words, such as "find glycemic index," or "looking for glycemic index," pulls up a number of sites that are of no use to you.
Step 4
Go to the source. Scientists and dietitians at the Human Nutrition Unit of the School of Molecular and Microbial Biosciences at the University of Sydney developed the Glycemic Index and maintain an international GI database. The URL for the GI Foundation is www.glycemicindex.com. It is a certified organization, whose website provides valuable information about the index, how it was developed and how to use it. Its searchable database offers glycemic index listings for hundreds of foods.
Step 5
Visit a registered dietitian. Registered dietitians -- especially those who specialize in diabetes care -- are an excellent resource for information regarding developing an eating plan based on the Glycemic Index. A dietitian will be able to answer your questions about the Glycemic Index and often will be able to provide literature on the tool and possible a foods list.
