What is the Glycemic Index?
The glycemic index is a frequently used tool to better manage blood sugar. Various factors affect the glycemic index of a food, including its nutrient composition, cooking method, and maturity. The glycemic index not only increases your awareness of what you put on your plate, it also promotes weight loss, lowers your blood sugar levels and lowers your cholesterol. In this article, what is the glycemic index? What does it do? How does it affect your health? We took a closer look.
What is the Glycemic Index?What Does It Do?
The glycemic index (GI) is a value used to measure how much specific foods raise blood sugar levels. The higher the GI, the greater the effect on blood sugar levels. Foods are classified as low, medium, or high glycemic foods and are ranked on a scale of 0-100. The lower the GI of a particular food, the less it can affect your blood sugar levels.
GI ratings:
Low: 55 or less
Medium: 56–69
High: 70 or higher
Foods containing refined carbohydrates and sugar are digested faster and often have a high GI. Foods high in protein, fat or fiber often have a low GI. Foods that do not contain carbohydrates are not given a specific GI value. As an example of these; meat, fish, poultry, nuts, seeds, herbs, spices and oils can be given.
What is the Glycemic Index Diet?
A healthy, low-glycemic diet should include mostly low-GI foods. For example;
Fruits: apple, strawberry, orange, lemon, lime, grapefruit
Non-starchy vegetables: broccoli, cauliflower, carrots, spinach, tomatoes
Whole grains: quinoa, couscous, barley, buckwheat, oats
Legumes: lentils, black beans, chickpeas, kidney beans
Foods with no GI or very low GI can also be used as part of a balanced low glycemic diet. For example;
Meat: beef, lamb
Seafood: tuna, salmon, shrimp, mackerel, anchovies, sardines
Poultry: chicken, turkey
Fats: olive oil, coconut oil, avocado oil, vegetable oil
Nuts: almonds, walnuts, pistachios
Seeds: chia seeds, sesame seeds, hemp seeds, flax seeds
Herbs and spices: turmeric, black pepper, cumin, dill, basil, rosemary, cinnamon
Although no food is strictly restricted in the diet, foods with a high GI should be limited.
Foods with a High Glycemic Index
Bread: white bread, bagels, pita bread
Rice: white rice
Grains: instant oats, breakfast cereals
Pasta and noodles: lasagna, spaghetti, ravioli, macaroni
Starchy vegetables: mashed potatoes, french fries
Baked foods: cakes, donuts, cookies, croissants
Snacks: chocolate, crackers, chips
Sugar-sweetened beverages: soda, juice, sports drinks
Ideally, try replacing these foods with foods with a lower GI whenever possible.
Glycemic Index Values of Foods
Glycemic Index of Fruits
Apple: 36
Strawberry: 41
Orange: 43
Banana: 51
Mango: 51
Blueberries: 53
Pineapple: 59
Watermelon: 76
Glycemic Index of Vegetables
Carrots (boiled): 39
Banana (boiled): 66
Sweet potato (boiled): 63
Zucchini (boiled): 74
Potatoes (boiled): 78
Glycemic Index of Grains
Barley: 28
Quinoa: 53
Oatmeal: 55
Couscous: 65
Popcorn: 65
Brown rice: 68
White rice: 73
Whole wheat bread: 74
White bread: 75
Glycemic Index of Legumes
Soybeans: 16
Kidney beans: 24
Chickpeas: 28
Lentils: 32
Glycemic Index of Dairy Products
Soy Milk: 34
Skim milk: 37
Whole milk: 39
Ice cream: 51
Rice milk: 86
Following a low glycemic diet can provide several health benefits that can help stabilize your blood sugar levels, lower your cholesterol, and promote short-term weight loss.
