Glycemic Index...What you need to know

This is a topic that comes up every now and again. It deserves some attention and explanation  So what is it? Is it helpful in controlling my blood sugar or beneficial for weight loss? There is so much information out there about it.  It can be very confusing . Especially when an entire books claim so many benefits.

 So here are the facts.

 Glycemic Index(GI) is used to identify the rate of increase in blood sugar caused by a single food.  Each single food is given a score. All foods are compared to the standard of pure glucose which has a score of 100. A number of things can affect the GI of a food. The following is a short list:

1. Mixed foods: When foods are mixed,  the GI score is unreliable and impossible to determine. So solely following the GI score for blood sugar control or weight loss is impractical. Every healthy diet should include a variety of foods.


2. Fiber foods: Fiber slows down the absorption of a food item. Fiber is helpful with blood sugar control, weight loss, constipation prevention, reducing cholesterol, etc. I like to compare whole  wheat and white bread. Whole wheat bread is contains more of the fiber from the actual wheat kernel where as with white bread this fiber has been stripped.  Hence the name "white bread". Both types of bread contain similar amounts carbohydrate but the white bread is lacking the beneficial fiber. It will be absorbed much more quickly than the whole wheat. Whole wheat bread will have a slower and more steady absorption rate.


3. Fat in foods: Fat in foods slows down absorption. Some foods naturally contain fat like nuts.They also have very little carbohydrate.  Most of the time we add the fat to the food as with french fries.  The added fat can cause the GI to be falsely lower than in would have been if no fat was added. I don't consider french fries a healthy food. They are definitely on the "eat not as often" food list. But you see the point.
                                 

4. Cooked foods: Type of cooking or length can change GI. All types of cooking will break down the fiber. When the fiber is broken down, your body can now utilize more of the carbohydrate. Take an apple for example . Apple sauce can be absorbed much quicker than a fresh apple. Apple sauce has no skin, it has been cooked, and its in puree form. With a fresh apple, there is more chewing involved,  it hasn't been cooked, plus the skin on the apple which adds more fiber.

                               
In most instances following only the GI score can lead to unhealthy eating. It is best to follow diet containing all food groups. Adding large vegetables and fruits increases the n . Eat smaller portions and mix low and high GI foods together in meals. 

GI has nothing to do with counting carbohydrates. Counting carbohydrates has proven successful a million times over in blood sugar control and weight loss.  If you are going to take the time to count something, carbohydrates will always be worth it.