Making Smart Choices With The Glycemic IndexPosted by Nick Niesen on October 26th, 2010 The Glycemic Index (GI) has been around since 1981 and is a great blueprint for eating healthy. With a growing population of diabetics and overweight individuals, eating within GI guidelines, meaning that you take into account how much a particular food raises blood sugar and over stresses insulin production, is gaining interest among the medical community and the public. What is the Glycemic Index (GI)? The Glycemic Index indicates how quickly 50 grams of a food?s carbohydrates turn into sugar. At the most basic level, the GI ranks carbohydrate filled foods according to their glycemic response. Foods that raise your blood glucose level very fast have a higher GI rating than foods that raise your blood glucose level at a slower pace. In general, lower GI foods are the healthier choice. What are the benefits of low GI foods? Trying to keep the bulk of your food in the low GI rating can offer a number of benefits, these include: ? Controlling your blood glucose level How do I lower my GI? There are simple steps you can take to lower your Glycemic Index. Here are a few ideas. ? Limit your bread intake to whole grains and oats (No White Bread) For more ideas and a more in depth look at the GI, you may want to look at the following books. "Sugar Busters" "Eat Yourself Slim" "The G.I. Diet" Glycemic Index Food Chart Low Glycemic Index food (less than 55) Low Glycemic Foods Apple 38 High Glycemic Foods Waffles 76 The GI should help you make smart choices when choosing what to eat. Remember to make most of your choices on balanced nutrition?including a healthy dose of fruits and vegetables. Make an effort to cut back on foods with refined starch and concentrated sugar. Include some healthful fats and do not forget the protein. Here?s to your health! Like it? Share it!More by this author |