The glycemic index (GI) is used to rank carbohydrate sources based on their effect on blood sugar levels. Carbohydrates that rank lower on the glycemic index have a slower digestion and absorption rate, producing a smaller and more gradual rise in blood sugar levels. They can also help control appetite, delay hunger and help decrease insulin levels.
What is the Glycemic Index?
The glycemic index is a scale ranging from one to 100. It compares the absorption rate of 50g of the carbohydrate source to 50g of glucose, which equals 100, or white bread which ranks a 70. Glucose is considered to have the fastest GI rate.
How Foods are Categorized
Foods are ranked high if the GI is above 70, medium if the GI is between 56-69 and low if the GI is under 55. Foods that are often higher in sugars and starches usually are higher on the glycemic index.
Low Glycemic Foods
Most fruits, vegetables, legumes, nuts and whole grains are considered to be low on the glycemic index. Obviously, there are exceptions. Watermelon happens to rank high along with dates. Starchier vegetables such as potatoes, sweet potatoes and corn also rank higher on the glycemic index. White processed starches like bread, rice and cereals are often higher than their whole grain counterparts.
How the Glycemic Index Can Be Altered
Once you start eating other foods in combination, the glycemic index is altered. It can also change depending on the kind of food, the ripeness, the length of time it is stored and how it is cooked.
Reasons the Glycemic Index is Used
Two of the most common reasons that the glycemic index is used are for diabetes management and weight loss. Always consult your physician before starting any diet regime.
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