Whether for general health or dieting concerns, a food's effect on blood glucose is valuable information. Because each food produces a different response in blood glucose levels in our body, it's helpful to understand how to predict this and to evaluate foods using the glycemic index (GI).
Definition
The GI is designed as a means of helping people with diabetes better assess their diet as they work to control their blood glucose levels. The GI evaluates a food's effect on the speed, rather than the amount, at which a person's blood glucose rises. Using a reference value of 100, foods that contain carbohydrates are tested and evaluated and given a score. Foods with a lower GI (a lower number) tend to create a slower rise in blood glucose, whereas foods with a higher GI (a higher number) create a faster rise in blood glucose.
What Makes a High or Low GI?
A large factor in determining a high or low GI is the rapidity of absorption. Consequently, low fiber, highly refined and processed foods have a high GI. Foods that are digested faster have a high GI. Other factors, such as the amount of cooking and chemical makeup of a food, influence what type of GI it has. Foods with a GI of zero to 55 are considered low. Medium foods range from 56 to 59; high foods range from 70 to 100.
High GI Foods
Foods with a high GI include white bread or cracker products, mashed or baked potatoes, French fries, pumpkin and specific fruits including melons and pineapples. Short grain white rice, corn chips, rice cakes and rice crackers are also included in the high GI category of foods.
Medium and Low GI Foods
Brown rice, whole wheat bread products, honey, raisins and quick oats have a medium GI. Most vegetables and fruits have a low GI. Beans, nuts, pasta and dairy products and the sugars fructose and lactose have a low GI as well.
Considerations
Because meats and fats do not contain carbohydrates, they do not have a GI. When using the GI to evaluate your diet, use other tools such as carbohydrate counting to ensure you are accurately assessing your diet intake and needs.
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