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The glycemic index (GI) is a ranking system for foods that contain
carbohydrates. Scientists measure the speed at which specific foods are digested
or broken down by your body into sugar (glucose). These foods are then given a
GI ranking according to the effect they have on your blood sugar levels.
The GI of foods can be affected by many factors. The way that a food is cooked,
the amount of fat and protein it contains, the way it is combined with other
food, all change the impact that it can have on your blood sugar levels.
The difference between high and low GI foods
High GI foods – Foods that are ranked high on the glycemic
index are digested quickly and cause rapid rises in blood sugar. Your body
responds to a surge of sugar in your bloodstream by producing a surge of
insulin. These rapid spikes in insulin levels can create insulin resistance, a
condition that may lead to diabetes.
Limit your choices of high glycemic foods, such as: white
bread, instant rice, French fries, mashed potatoes, table sugar and ice cream.
Low GI foods – Foods that are low on the glycemic index are
digested more slowly, causing a gradual rise in your blood sugar levels. This
causes a slow, steady rise in blood sugar levels and a moderate release of
insulin. This balanced approach is much better for your body than rapid changes
in your insulin levels.
Choose these and other low glycemic foods more often: oatmeal,
popcorn, pumpernickel bread, lentils, kidney beans, apple, bananas, plums and
sweet potato.
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