Better Health Through the Glycemic Index

The Glycemic Index (GI) is a ranking system that ranks the effects of carbohydrates on a scale from 0 to 100 according to their effect on blood glucose levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown rapidly during digestion have the highest Glycemic Indexes. The blood glucose response is swift and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low Glycemic Indexes.

A Low Glycemic Index diet may help you:
• Lower blood sugars
• Lower lipids
• Lose weight
• Reduce insulin resistance
• Reduce the risk of diabetes
• dramatically reduce the risk of heart disease
• reduce your blood cholesterol levels
• Reduce symptoms of PCOS (Polycystic Ovarian Syndrome.)
• regulate blood sugar level
• maintain a healthy energy level
• Improve endurance training and sports performance
• Delay hunger, reduce cravings and feel fuller for longer after a meal

Low-glycemic versus High-glycemic food options

Most fruit, vegetables, and legumes are classified as low glycemic index, along with whole grains. Not all vegetables rank low however. Potatoes, parsnips and sweet potatoes have a higher GI rating; eat these foods in moderation.

Meat, poultry, cheese and other proteins don’t contain carbohydrates, nor do fats. You can not measure the glycemic index in these foods. A food must contain carbohydrates in order to have a glycemic index. Refined sugars, white flour and other highly processed carbs are high glycemic index, whereas unprocessed sugars, such as raw cane sugar, ans honey rank lower.

Fruits and vegetables whose nutritional value and low GI Index include berries, apples, pears, and grapes. Citrus fruits, pineapple, papaya, apricots, plums and peaches are slightly higher on the GI scale, however their nutritional value still makes them a wise choice.

Also very low on the glycemic index are lentils and chickpeas and all kinds of beans. Most kinds of nuts, including peanuts, are also low GI foods, but these are also high in fat, so include them in your diet but eat them in moderation.