A Tool for Measuring Glucose Health Article

Rather than rate carbohydrates in the old terms of "simple" or "complex," the glycemic index (GI) provides a new assessment tool. It measures the glycemic response or, put simply, the speed and height that a particular food raises blood sugar (glucose). For example, a slice of white bread has a value of 70 (considered high) while a slice of Multi-Grain Whole-Wheat Bread has a value of about 53 (considered low). Higher-GI foods can cause rapid spikes in blood sugar, while lower-GI foods raise blood sugar gradually, which is thought to be better for the body and for appetite control.

Whole grains, legumes and vegetables fit nicely with the carb-watcher’s eating style. Barley, bulgur, pinto beans and oats come in just slightly higher but far below a slice of white bread. And the carbohydrates in fruits convert to blood sugar slowly. Cooking methods and ingredient choices can also affect a food’s index: pasta cooked al dente (just tender—and not overcooked) and waxy potatoes (not starchy) are lower-GI choices.

Studies indicate that a low-GI diet may reduce the risk of obesity and the related health problems of diabetes and heart disease, making the GI index worth considering when making carbohydrate choices. —Robin Edelman, M.S., R.D.

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