What is the Glycemic Index and How does it affect Diabetes
The GI (glycemic index), is a measurement of how food affects the rise in blood glucose. The rank is compared to a reference food of either white bread or actual glucose.
Basically the way it works is the higher the GI, the more that food will increase your blood glucose level.
Why is this important? Well as you might already know the more glucose flowing through your veins can cause significant swings in your blood sugar and even cause you to crave more carbs which in turn will take us through a vicious cycle we should avoid.
How should you use the GI? The best place to use the index is in meal planning. You can pair high GI foods with low GI food or even plan your entire meal around medium to lower GI foods.
One important thing to remember about the glycemic index is that it only measures foods with carbs so meats and fats do not have a GI.
Below are examples of foods based on their GI.
Baked beans Low 48
Kidney beans Low 52
Lentils green Low 52
Broccoli Low 15
Cauliflower Low 15
Celery Low 15
Cucumber Low 15
Apples Low 38
Pears Low 38
Plums Low 39
Peaches Low 42
Oranges Low 44
Wholemeal bread Medium 69
White bread High 71
Corn chips High 74
Jelly beans High 80
Pretzels High 81
Remember that not all forms of Diets and Carbohydrate counting work the same for everyone. The most important thing you can do is find what is right for you and follow that plan.
If you are interested in looking up the GI on any food check out the link below.