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The Curious Bag
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Glycemic index (GI) is a measurement of how much a given food carbohydrate increases blood glucose levels. Foods that do not have a large impact on blood glucose receive a low glycemic index.
The Facts
According to the American Diabetes Association, foods receive their GI ranking based on a comparison between their effects and the effects of a known reference food, typically white bread or glucose.
Factors Influencing Glycemic Index
Factors that influence a food's GI include the way in which it is cooked, stored or processed. For example, whole baked potatoes have a lower GI than mashed potatoes, pasta cooked al dente has a lower GI than overcooked pasta and whole fruits have a lower GI than fruit juices.
Combining Low and High Glycemic Index Foods
Low GI foods mixed with high GI foods can even out the overall effects on an individual's blood glucose.
Considerations
Low GI foods may have little nutritional value compared to healthier, higher GI foods. Chocolate, for instance, has a low GI compared to oatmeal.
Recommendations
The American Diabetes Association states that total carbohydrate intake is more important to blood glucose than a food's glycemic index. It recommends counting carbohydrates as the main dietary method for diabetes patients to control blood glucose.
Source:
American Diabetes Association: Glycemic Index and Diabetes
The Mayo Clinic: Is the Glycemic-Index Diet Useful for People with Diabetes?
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