The Glycemic Index is a rating system designed to help us understand how foods effect blood sugar (glucose) levels. It compares how carbohydrates change our blood glucose in comparison to how those levels are changed by eating sugar. These changes are measured in the first two hours after eating when our bodies produce insulin in response to the glucose load. So why should you care? Foods that produce a lower insulin demand, i.e. foods with a low glycemic index, are thought to help lower blood lipids such as cholesterol and triglycerides. Choosing foods with a lower glycemic index can also help control weight gain as it minimizes the increased fat deposits that accompany insulin surges. Other factors that should be considered are the foods eaten together in the meal. High fiber foods have been shown to slow the rise of blood glucose levels thereby reducing the effect of some higher glycemic foods.
So how should you begin to put your newfound knowledge to use? Why not look at the foods you eat most often and try substituting low glycemic index foods for those with the highest glycemic index. Examples of foods with high glycemic indexes are: instant rice (124), corn flakes (119), French fries (107), mashed potatoes (104), ice cream (87). Examples of low glycemic index foods you could choose instead are: old fashioned oatmeal (70), whole grain rice (68), sweet potatoes (54), whole grain pasta (40-70), lentils/kidney/baked beans (40-69), apples/bananas/plums (34-69).
For more information call our office at 706.866.7575 or try searching glycemic index on the web.
Blessings,
Dr. J.
