The Glycemic Index

It's a good idea to get to know and understand the Glycemic Index, because choosing foods with a low GI rating more often than choosing those with a high GI may help you to:

•  Control your blood glucose levels
•  Control your cholesterol levels
•  Control your appetite
•  Lower your risk of getting heart disease
•  Lower your risk of getting type 2 diabetes

The basics

The Glycemic Index is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to glucose or white bread.

When you eat food that contains carbohydrates, the sugar (glucose) from the food breaks down during digestion and gives you energy. After you eat, your blood glucose level rises; the speed at which the food is able to increase your blood glucose level is called the “glycemic response.” This glycemic response is influenced by many factors, including how much food you eat, how much the food is processed or even how the food is prepared (for example, pasta that is cooked al dente – or firm – has a lower glycemic response than pasta that is overcooked).

Good carbs, better carbs

Not all carbohydrates are the same. Highly processed carbohydrates -- sugar and white bread, for example -- are considered the benchmark against which other foods are measured. Foods that raise blood sugar higher than either of these foods are considered high-glycemic index foods. Those that raise blood sugar less than these two foods are ranked as lower glycemic index foods.

Not only do low GI foods raise your blood glucose more slowly and to a less dramatic peak than higher GI foods, but most low GI foods are all-around healthier choices. Low GI foods are usually lower in calories and fat, while also being high in fiber, nutrients and antioxidants. Choosing low GI foods more often may help you increase levels of HDL (healthy) cholesterol in your blood and might help you control your appetite, as they tend to keep you feeling fuller, longer.

Remember that the Glycemic Index is just one part healthy eating. Don't forget to:

•  Eat at regular times
•  Choose a variety of foods from all food groups
•  Limit sugar and sweets
•  Reduce the amount of fat you eat
•  Include foods high in fiber
•  Limit salt, alcohol and caffeine
•  Choose heart healthy fats such as canola and olive oil.