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All the carbohydrate foods we eat cause a release of glucose into the bloodstream—and a corresponding rise in insulin—but some raise glucose more than others. The glycemic index is a system of ranking foods containing equal amounts of carbohydrate according to how much they raise blood-glucose levels. It can help you, at least theoretically, to choose foods that have a gentler effect on blood-glucose levels.
How? The glycemic index (GI) categorizes carbohydrate foods based on how much a food containing 50 grams of carbohydrate raises blood-glucose levels after eating. A food with a GI under 55 is considered low, while anything more than 70 is high. A similar tool is the glycemic load (GL), which considers both a food's GI and how much carbohydrate the food contains in a standard portion.
In general, most vegetables, whole grains, beans and other high-fiber foods are lower on the glycemic scale, while refined starches rank higher. But individual responses of blood glucose can vary, particularly in people with diabetes, and most of us don't eat foods in isolation, we eat combinations of different foods—and the other parts of a meal also influence the glycemic value.
Does paying attention to the glycemic scale help treat diabetes? The results from clinical studies haven't been consistent—some have shown modest benefits, others have shown no effect.
Bottom line? You don't need a number to tell you that whole grains, vegetables, beans and other high-fiber foods are great choices—and that processed and refined foods and sweets should be on the back burner.
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Author Info: By EatingWell, EatingWell.com, Nutrition Directory |
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