Skip to main content

Food Trends: The Glycemic Index

Glycemic Index (GI) measures how much a fifty gram portion of carbohydrate raises a person’s blood sugar level compared to a control. In 1981 it was originally developed as a tool to help Diabetics help manage blood sugar control.  Now more people are familiar with the GI as it is cited in popular ‘fad’ diets such as the South Beach Diet. 

The GI ranges from 0-100.  An index less than 55 symbolizes a low GI food, 56-69 is a moderate GI food and any food that has a GI score greater than 70 is considered a high GI food.  The lower the GI the better as it is suggested that the rate of absorption and digestion is slower, therefore allowing an individual to feel fuller longer.  Higher GI foods tend to rapidly release into the bloodstream and are broken down quickly, leaving one feeling hungry shortly after consumption.

It is thought that low GI foods can control appetite and weight and also be useful for Pre-Diabetes and Diabetes.  Research is being conducted as we speak on whether the glycemic index is a more appropriate technique than carbohydrate counting for Pre Diabetes and Diabetes.

As a reference, low GI foods tend to be foods that are higher in fiber and nutrient dense such as your raw fruits and vegetables and whole wheat products.  Take a look at the table below to distinguish your high verse low GI foods.

Low GI Foods
High GI Foods
Lentils
Soybeans
Spaghetti
Baked beans
All Bran
Apple
Orange
Peach
Milk
Yogurt
Pumpernickel bread
Sweet Potato
Peanuts
Cornflakes
Cheerios
Watermelon
Gatorade
White Bread
White Rice
Jasmine Rice
Popcorn
Baked Potato
Ice Cream


To find out the glycemic index of foods you routinely consume utilize the GI Database at http://www.glycemicindex.com/.  You can also go to www.glycemicgourmet.com for low GI recipes.  Are you someone who eats higher GI foods?  Try to substitute with low GI foods and let me know if you feel a difference.  Good luck and be well!

Comments

Popular posts from this blog

Family Nutrition: What’s the deal with Multivitamins?

This is definitely one of my top ten questions from clients and frankly it’s a hard question because there isn’t a generic answer.   The internet and such stores as the Vitamin Shoppe and GNC continue to place a lot of focus on vitamins and minerals and some of my clients swear by their regimen.   I’ve even had some clients tell me they can tell a difference within hours of taking certain supplementations.    Since this is a subject I try to tame my responses too, I was very glad to see the article “Multivitamins, So Many Types, So Many Labels” by Melinda Beck in the Wall Street Journal published June 21, 2001.   Did you know that the multivitamin is the number one dietary supplement producing $4.8 billion back in 2008 and that one third of American’s take multivitamins religiously?   As Melinda points out there are many different varieties of multivitamins yet there is no specific formulation that specifies what a multivitamin should look like.  ...

Food Trends: A note about Stevia (zero calorie sugar substitute)

We’re all on the lookout for that sugar substitute that withholds calories, tastes good, and is natural and safe.   Recently I was asked what my thoughts were on Stevia?   Well to tell you the truth I didn’t have many thoughts on the product because basically I didn’t know much about it, except that in my mind it was a zero calorie product that could be substituted for table sugar.   I put this thought in my attic with the hopes of getting more acquainted at a later time. As I get myself more familiar lets start with the derivation.   Stevia is an herb that comes from South America and has been used by the Guarani Indians of Paraguay for over 100 years.   This is advertised on the Stevia website along with a statement that it provides zero calories because the body doesn’t metabolize glycosides from the leaf or processed forms.   Essentially Stevia is absorbed by the gut and broken down into Stevol which is excreted from the body as a waste.   Th...

Food Trends: Plant vs. Animal Protein

In my practice I see a lot of vegetarians who have a lot of questions about the types of protein they eat.   In case you need a refresher, animal proteins are proteins derived from meat, dairy, and eggs.   Plant protein is derived from nuts, seeds, beans, legumes and soy.   Most animal proteins are higher in saturated fat as well as cholesterol which have been proved to increase risks of arteriosclerosis, a precursor to cardiovascular disease.   A lot of the general public, not just vegetarians, are starting to focus on decreasing intakes of animal proteins and focusing on plant sources to decrease total calorie, fat, and cholesterol intake.   It’s important to know that most generally healthy individuals only need .8 grams of protein per kilogram of body weight.   Basically this means that a 150 pound man or woman requires about 54 grams of protein in an entire day. Protein is made from amino acids.   Although there are many amino acids, ther...