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The GI, or glycemic index, of food is a ranking of carbohydrates in foods on a scale of one to 100. A food's ranking correlates to how fast the carbohydrates in that particular food make blood sugar rise.
Significance
Because the glycemic index is a ranking of how fast a particular food will affect blood sugar levels, foods should be low glycemic to keep blood sugar spikes under control.
Misconceptions
The glycemic index of a food always remains the same. If eating a low-glycemic food, eating more of the same food does not affect the glycemic index.
Fat, Fiber and Protein
Fat, fiber and protein lower the glycemic index of foods. When eaten alone, fat, fiber and protein will have a very small impact on blood sugar levels as these foods contain minimal, if any, carbohydrates.
Fruits
Fruits too can be low glycemic. Fresh fruits are always the best choice. Berries have a lower glycemic load than bananas and oranges.
Pasta
Pasta is part of a low-glycemic diet if cooked al dente.
Identification
Low-glycemic foods are ones that have a number of 55 and below.
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