The glycemic index was created to help people with diabetes, but anyone can use it. It is a scale that ranks carbohydrate foods by how much they raise blood sugar compared to a reference food, like glucose. Using a numbering system from 0 to 100, foods are ranked as low, medium or high GI. Foods that score 55 or less are considered low GI. Foods that do not contain carbohydrates are not assigned a GI number.
Factors Affecting GI
Foods that are less processed are digested more slowly and have a lower GI. These foods are healthier because they provide essential vitamins and minerals, help control blood sugar, cholesterol and help you lose or maintain weight. The GI of a food may change depending on where it was grown, processed and manufactured. Eating a fat and protein can also lower the GI of a carbohydrate food, such as crackers with peanut butter, versus crackers alone.
Fruit and Vegetables
Choose sweet potato versus white potato. A sweet potato has a GI of 54 compared to white potato with a GI of 98. Apples, strawberries, melons and pineapple have an average GI of 50 compared to watermelon that has a GI of 80. Low GI fruits and vegetables will also provide essential vitamins and minerals like vitamin C and beta-carotene. Fruits and vegetables will keep you hydrated as well as help you feel full longer, reducing cravings for unhealthy foods.
Grains
Steel-cut oats have a low GI of 52 compared to instant oatmeal with a high GI of 83. Bran cereals have an average GI of 40 compared to non-bran cereals that have an average GI of 70. The fiber in steel-cut oats and bran helps to slow down digestion, lower blood cholesterol and keep you feeling full longer. Instant oatmeal and sugary cereals will give you an instant rise in blood sugar with little nutrition.
Portion Control
The health benefits of low GI foods can be negated if you don't control portions. Know what a standard serving size of a low GI food is by reading food labels, weighing and measuring your foods. Realize when you are full. You can eat a lot of low GI foods and feel good about eating healthfully, but you can quickly increase your weight if you do not understand the proper serving size. One serving of a low GI food is the size of a tennis ball.
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