What is the Glycemic Index?
The Glycemic Index isn't as complicated as it sounds. Simply, it is a way for us to gauge the impact of a given food's carbohydrate content on the body. It scientifically measures how one's blood sugar reacts to eating the food. The Index rates foods according to their carbohydrate content, not fat or calories.
In the 80's, the GI was developed for use in designing diets for people. The GI helps diabetics keep their blood sugar in check and weight within a healthy range.
What the Rankings Mean?
The GI ranks foods from a score of 0 to 110. Foods with an index of 55 or lower are considered low-GI foods; those with an index of 56 to 69 are medium; those scored 70 or higher are considered high-GI. While planning your diet according to the Glycemic Index, low-GI foods are favorable; medium-GI foods are acceptable; and high-GI foods are to be used sparingly.
Foods You'll Find
The foods you will find on the GI are vegetables, fruits, starches, sugars, and legumes. You will also see nuts and seeds (except for cashews and peanuts), milk, and yogurt. Vegetables are naturally low-GI foods; sweets such as desserts, sodas, coffee beverages, candy are in the GI and rank most highly.
Benefits of Using the GI
One of the most noticeable benefits those following a low-Gi diet find, in addition to weight control and level blood sugar, is increased energy and alertness, particularly in the afternoon. (High carbohydrate lunches are often the cause of the 4 p.m. doldrums. Low-GI eating makes that a thing of the past.) You may also notice your mood improves and you begin to feel "stressed out" less easily.
