The glycemic index is a rating system that determines how certain foods will effect on a person's blood sugar. When used correctly, it can be a useful tool for people who need to monitor their sugar levels, including diabetics and those with high triglycerides. Before using the GI, it is important to thoroughly understand both its benefits and drawbacks.
How GI is Calculated
A food's glycemic index refers to its likelihood of raising blood sugar levels. Every food has a different GI based on its effects on the body. According to the American Diabetes Association, the GI compares other foods' effects on blood sugar levels to those of a base food, which is often straight glucose or white bread.
Significance of GI
The University of Wisconsin defines a high GI food as one that rates 70 or above. High GI foods raise blood sugar rapidly, causing it to peak and fall within a short period of time. Low GI foods, in contrast, have a lower rise and fall over a longer period of time, keeping blood sugar levels steadier. The University of Wisconsin defines low GI foods as rating less than 50 on the scale. Anything in between is considered to have a medium GI.
Benefits of Low GI Foods
Diabetics can use the glycemic index as a guideline when it comes to planning their daily menu. Foods that are high on the GI can be combined with foods that are lower for more balanced meals. However, the ADA advises diabetics to choose most of their foods from the middle to low GI categories. Maintaining blood sugar levels can help diabetics prevent complications that may arise from blood sugar fluctuations. The GI index can help a person stay within their targeted glucose level and blood pressure range, and can help them maintain a healthy weight.
Effects on GI
The ADA warns that a food's GI rating is not necessarily set in stone. A few things can influence it, causing it to increase or decrease. For instance, cooking pasta longer can increase its GI rating. In addition, riper food and food that has been through more processing tends to have a higher GI rating than raw or fresher foods.
Warning
The GI should not be the only tool when it comes to menu planning. Just because a food has a low GI does not make it healthy. According to MayoClinic.com, low GI foods may still be loaded with calories and saturated fats. Additionally, the GI index does not take portion size into account. A double serving of cereal would contain twice as many carbohydrates as a single serving; however its GI would remain the same. Finally, using the GI is not as simple as it seems. Both the ADA and Mayo Clinic recommend consulting a nutritionist for a more thorough explanation.
