If you are a diabetic, you are probably familiar with the glycemic index. The glycemic index is scale that many people use to distinguish between "good" carbohydrates and "bad' carbohydrates. Most western diet incorporate high glycemic carbohydrates that produces a sharp rise in blood sugar and insulin levels. It is important to avoid high glycemic foods and beverages if you are a diabetic trying to keep your blood sugar stable or if you are a dieter that is trying to lose weight. Many people know that cauliflower is healthful, but may have heard that non-green vegetables can raise your blood glucose levels and make you pack on pounds.
Glycemic Index
University of New Mexico Exercise Science Professor Dr. Len Kravitz explains what the glycemic index is. Simply put, a food's glycemic index ranking a number that shows the degree of how much it will raise your blood sugar if you eat it. The glycemic index is a long list of carbohydrate based foods that assigns a numerical value to each food based on the degree to which it raises your blood glucose level and triggers insulin release. Foods that have have a rating above 70 are "high GI" foods that raise your blood sugar levels very quickly. "Moderate GI" foods fall between 56 and 69. "Low GI" foods, have a low potential to raise your blood glucose levels and rank between 55 and below.
Cauliflower GI
Cauliflower receives a glycemic index ranking of 15, placing it among foods with a very low glycemic index that have little to no impact on your blood sugar levels. There is a misconception that all non-green vegetables are high glycemic carbohydrates sources. Cauliflower shares the ranking of 15 with several green vegetables such as artichoke, broccoli, celery, cucumber, green beans and spinach. Also notable, all types and colors of bell peppers, red, yellow, orange and green all share a glycemic index ranking of 15. If it is a solid food fresh vegetable, it will likely have a low glycemic index ranking. Canned vegetables that have been processed and preserved in sugar syrups may have a higher rankings.
Health Benefits
Cauliflower is usually overshadowed by green vegetables such as broccoli and spinach in terms of health, but Dr. Jonny Bowden, Ph.D and Clinical Nutrition Specialist, lists cauliflower among "The 150 Healthiest Foods on Earth." Dr. Bowden explains that cauliflower contains large amounts of "sulforaphane," a compound that has significant anticancer properties. Cauliflower is low in calories and a single cup of the vegetable contains 3g of fiber, 50 mg of vitamin C, 176 mg of potassium and 55 mcg of folate.
Cauliflower "Mashed Potatoes"
While you may no longer mistake non-green vegetables for being high glycemic index foods, there is one major exception to the rule: potatoes. White potatoes are high glycemic food. A baked potato has a GI of 85, plus or minus 12. Mashed potatoes have a GI ranking of 85, plus or minus three. Dr. Bowden suggests instead of eating rich high-calorie mashed potatoes that will raise your blood sugar, find a recipe for cauliflower "mashed potatoes," which are made by mashing cauliflower up and do not actually contain potatoes at all. They have the same texture and consistency of mashed potatoes but are significantly more healthful and these "fauxtatoes" are "beyond delicious" according to Dr. Bowden.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- Southbeach Diet Plan: Glycemic Index Food Chart
- Florida State University: Glycemic Index
- Joslin Diabetes Center: Insulin Action
- University of New Mexico: Glycemic Index: Weight Loss Sham or Sensation?; Len Kravitz Ph.D.
- The GI Diet: High, Medium and Low GI Foods
