If you read food labels it is probably because you pay attention to nutrient information and try to make healthful choices. Food labels clearly show calories, protein, carbohydrate and fat levels, in addition to certain vitamins and minerals. What is not included is information on how the food affects blood sugar levels. Glycemic index (GI) does. In a book called "The New Glucose Revolution," the authors recommend people at risk for diabetes or heart disease, or those who are overweight should understand how maintaining lower blood sugar levels can positively impact their health. High-carbohydrate foods most easily raise blood sugar levels. If you want to eat grains without raising blood sugar levels, choose grains with a low GI. Foods scoring below 55 are considered in the low category and do not significantly raise blood sugar levels. All of the following GI ratings come from "The New Glucose Revolution."
Cereal Grains
Two very common cereal grains are rice and corn. Other cereal grains include couscous, buckwheat and barley. Many cereal grains significantly raise blood sugar levels but there are some that do not. Steamed brown rice is one of the few rice options that doesn't score too high on the GI. However, most barley types rank low on the GI. Canadian barley has an average GI of 25 and most other barely varieties score below 55. Whole rye kernels are a great low-GI cereal grain. Their average GI is in the mid thirties, placing it well below the 55 cutoff for low-GI foods.
Wheat Grains
Many wheat types do not raise blood sugars to a high level. Whole wheat kernels are low on the GI. Semolina also falls right at the cutoff for low-GI foods, which is 55. Bulgur, or cracked wheat, is also a grain that will not significantly raise blood sugar levels. Its GI score is 46.
Commercial Products
People often eat commercial products made from grains. Breakfast cereals and cereal bars, breads and pastas are all examples. Some commercial products will raise blood sugar to high levels, while others will not. Kellogg's All-Bran® is a low-GI breakfast cereal. Grapenuts™ hot cereal is another low GI=option, as is Complete™. When using bread for toast or a sandwich, pick from low-GI options like Muesli Bread and 100% Whole Grain™ bread. Whole spaghetti is a good option to not raise blood when cooking Italian dishes.
References
- "The New Glucose Revolution"; Brand-Miller, J., et al.; 2005
