Glycemic Index

The glycemic index (GI) ranks carbohydrates according to their effect on our blood glucose levels. Low GI foods produce only small fluctuations in our blood glucose (as well as insulin) which means you will feel fuller for longer between meals.

A low GI diet may help you lose/control weight, increase the body's sensitivity to insulin, improve diabetes control as well as decrease the risk of developing diabetes, help you manage the symptoms of PCOS, reduce the risk of heart disease, and reduce blood cholesterol levels.

A Glycemic Index of 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low. Most fruits, vegetables, whole grains, and legumes have a low GI. As do meat, fish, eggs, and nuts because they are extremely low in carbohydrates.

The glycemic index was created on a standard amount of carbohydrate per food (50 grams), it does not provide information about the amount of food being eaten. High-glycemic-index foods may have a low carbohydrate content, and low-glycemic-index foods may have a high carbohydrate content. For example carrots; they have a high GI but to get 50 grams of carbohydrate from carrots, you would need to eat much more than a standard serving (4 cups).

The glycemic load (GL) is way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture. It is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and the portion size.

The glycemic index should not be the only thing you consider when selecting what to eat. Take into account the amount of carbohydrate, the amount and type of fat, the fiber and salt content. If this seems like too much to think about just remember…Eat less processed foods and Eat more fruits, vegetables, and whole grains.