If you need to monitor the effect that a food has on your blood glucose, then eating according to the glycemic index may be the right eating plan for you. The glycemic index ranks foods according to the speed and intensity that they raise your blood sugar. Instead of just counting carbohydrates, this eating plan takes into consideration the full make-up of a food and its impact on blood sugar. The glycemic index ranges from zero to 100; the higher the score, the bigger the impact.
Measuring the Glycemic Index
The glycemic index gives a rating to food based on the impact it has on your blood glucose after consumption. Food is placed into a low, medium or high range when its effect on blood glucose is compared with either pure glucose or white bread, which both score highest on the glycemic index. This ranges from zero to 100, with zero to 55 as low, 56 to 69 as medium and 70 to 100 as high.
Glycemic Index of Bread
The make-up of bread affects its glycemic index. Breads containing a larger amount of whole grains are typically lower on the glycemic index. Pumpernickel bread is low, with a rating of 50. Whole-grain bread is also low on the glycemic index, ranking a 51. Cracked wheat bread scores in the medium range at 55, and whole-wheat bread is higher on the glycemic index, ranking at 71.
Glycemic Index of Buns and Rolls
Buns, rolls, bagels and loaves are usually higher on the glycemic index because these breads are generally very processed. The average hamburger bun is a medium glycemic food, given a rating of 61. Kaiser rolls and bagels score slightly high on the scale, at 73 and 72, respectively. Most loaves or baguettes score high on the glycemic index, at 95.
Glycemic Index of Flat Breads
Flat breads, such as tortillas and pitas, may be your best bet when you are eating according to the glycemic index. These breads, smaller in volume than sliced bread or rolls, score lower on the glycemic index. A wheat tortilla is very low, scoring just 30 on the glycemic index. A corn tortilla has a glycemic rating of 52; white pita scores a 57.
