You may have heard about the glycemic index but how does it apply to diabetes management.
The glycemic index (GI index) is a rating system that is based on how fast a carbohydrate food converts to glucose , or sugar, in your bloodstream. Remember 100% of carbohydrate converts to glucose. Protein and Fat does not. In this system, the food is assigned a number and the higher the number the more pronounced effect it has on blood glucose levels after the meal.
High GI INDEX foods include white rice, cereals, white bread , whole wheat bread made with finely g, round whole wheat flour, and potatoes.
Lower GI INDEX foods help to achieve lower after meal blood glucose levels. They include such foods as legumes (beans) oats, psyllium, brown rice, quinoa and whole wheat pasta.
There are two other conditions which help to lower the GI INDEX of a food. They are acidity and degree of ripeness of fresh fruit. If a fruit is slightly under-ripened, it will have a lower GI value than an over-ripened fruit. For example, a firm piece of banana fruit will have a lower GI than a soft banana. Acidity in the meal will also lower the GI Index. Sour dough bread has a lower GI index than other breads and balsamic or apple cider vinegar or vinegar based salad dressings tend lower the GI index of the meal.
The GI INDEX, however, does not tell the whole story. In my next blog post I will discuss the Glycemic Load (GL) and its value .