Glycemic Index
Dieting to control your blood sugar level
The Glycemic Index (G.I.) is a system that was created to measure how much a particular carbohydrate affects your blood sugar level. All foods are given a number from one to100, to determine the effect they may have on your body. Foods can be classified as high, medium, or low
How is the Glycemic Index measured?
The Glycemic Index number a particular food is assigned depends on the structure of the starch molecule, the fat content, the acidity (i.e. vinegar can lower the G.I.) and the type of starch (amylase vs. amylopectin). The G.I. score will also vary depending on how the food is prepared. For example, raw carrots have a higher rating than cooked carrots.
Portion size is another factor that can affect the G.I. score of a food, depending on ripeness, length of cooking time, and whether the meal is mixed with fats and protein. Sugar is the standard measurement to which all foods are compared - it has a G.I. rating of 100, as it significantly raises your blood sugar level.
How does the Glycemic Index help with my diet?
By consuming foods in your diet that rate low to medium on the Glycemic Index, you are able to stabilize your blood sugar level and control your hunger level. Foods that are high on the G.I. may give you an initial surge in energy, but they’ll leave you feeling hungry shortly after. For best results, try to eat low to moderate G.I. food choices with each meal. Foods that are higher in the G.I. should be consumed only occasionally.
Glycemic Index Rating of Common Foods
| High | More than 70 |
|---|---|
| Glucose | 100 |
| Baked potato | 85 |
| Rice cakes | 82 |
| Donuts | 75 |
| Watermelon | 72 |
| White bread | 70 |
| Moderate | 56-69 |
|---|---|
| Orange juice | 57 |
| Corn | 55 |
| Brown rice | 55 |
| Sweet potato | 54 |
| Banana | 50 |
| Apple juice | 41 |
| Low | Less than 55 |
|---|---|
| Apple | 36 |
| Skim milk | 32 |
| Green beans | 30 |
| Lentils | 29 |
| Grapefruit | 25 |
| Broccoli | 15 |
