Glycemic Index: What It Is?

Do you know that some foods can cause your blood sugar levels to shoot up rapidly? This is because your body is able to convert carbs like bread and refined sugar into glucose quickly. Consuming plenty of these foods will make it difficult to keep your blood sugar in check even with insulin injections and medications.

Glycemic Index is the measure of how fast carbohydrate-rich foods elevate your blood sugar levels. Based on the GI, foods are ranked on a scale of 0 to 100.

Foods that have a high glycemic index are easily absorbed and digested, while those having low GI are absorbed and digested at a slower rate. Low GI foods are typically rich in protein, fat, and fiber, and therefore, do not allow the blood sugar to increase rapidly.

How to Measure Glycemic Index

The GI value of a food cannot be determined from the label on the food packaging. Scientific methods are used to measure the same. GI value is measured by serving people food containing 50gm of carbohydrates, and then measuring its effect on one’s blood sugar over the next two hours.

Glycemic Index Range

On a scale of 0 to 100, the glycemic index ranks foods as high, medium, and low.

• Low GI – Foods scoring 55 or lower (Example – kidney beans, soy products, raw carrots, skim milk)

• Medium GI – Foods that score between 56 and 69 (Example – pineapple, banana)

• High GI – Foods scoring 70 or higher (Example – doughnuts, white bread, baked potatoes)

Low glycemic foods can help improve your condition if you have diabetes. The health benefits of such food items are umpteen. A low GI diet does the following for you-

• Improves cholesterol levels

• Lowers the chances of having cardiovascular diseases

• Keeps you full for long

• Increases your energy level

Striking a Balance

The Glycemic index does not suggest you stop consuming high GI food altogether. Having a meal that has fats, proteins, and high and low GI foods can actually slow down the process of digestion for foods that score high in GI value. For instance, if you are having baked potatoes for dinner (GI value high – 85), make sure that you balance your meal with broccoli, avocado, and fatty fish (foods that are low in GI value).

Following the basic principles of portion controlling, counting carbohydrates, and healthy eating are the only ways to manage and control the level of blood sugar, and thereby prevent the onset of diabetes. Consult a doctor, as he/she can prescribe the necessary changes in your diet.