Glycemic index – what it means and how to use it?
Certain foods increase a person’s blood sugar level. The human body finds it easier to digest foods such as bread and refined sugars. These foods are converted into glucose, which is used for energy by your body, compared to the more slowly digested carbs like those in whole grains and vegetables. If you eat more of those easy-to-digest carbs, you’ll find it difficult to control your blood sugar level, even with diabetes medications and insulin.
The glycemic index, therefore, lets you identify the good carbs. With a knowledge of the glycemic index, you can modify your carb-counting and maintain your blood sugar levels.
WHAT EXACTLY IS THE GLYCEMIC INDEX?
A glycemic index is a number. The glycemic index allows you to know the rate at which your body converts the carbs present in your food into glucose. It is important to note that two foods with similar carbohydrate content can have different glycemic indexes.
The lower the figure, the lesser the influence the food has on your glucose level.
- Low glycemic index (good) = 55 or less
- Medium glycemic index = 56-69
- High glycemic index (not good) = 70+
The glycemic index of foods is usually written on the packaging. You can also find the glycemic index of common foods on the internet. Harvard University has the glycemic index of more than 100 different foods. Your dietitian or nutrition counselor may also help with the glycemic index of some foods.
Natural foods tend to have a lower glycemic index compared to processed or refined foods.
THE GLYCEMIC INDEX OF A FOOD MAY CHANGE
What you see on the packaging is just the starting point on paper. The glycemic index of the same food on your plate may differ from that on the food packaging. This depends on several factors.
Preparation.Acid, fiber, and fat lower the glycemic index. If you cook starchy foods for a long time, their glycemic index will increase.
Ripening. Ripe fruits have a higher glycemic index compared to unripe fruits.
Foods are eaten along with the main course. You can reduce the glycemic index of a meal by eating the food with high glycemic index along with foods that have a lower glycemic index.
Your level of activity, your age, and the rate at which your body digests food also affects your body’s reaction to carbs. If a person has gastroparesis, a complication of diabetes which delays emptying of the stomach, the food will be absorbed much more slowly.
HOW A HIGH GLYCEMIC INDEX AFFECTS YOUR BODY
We have established that foods with a high glycemic index have a simple carbohydrate structure. It is easier for your body to break down carbohydrates with a simpler structure and convert them to sugar – which in turn leads to a drastic increase in your blood sugar level. Apart from that, simple carbohydrates will not fill you up as much as the complex ones. This makes you feel hungry soon again, resulting in the consumption of more than enough calories.
Repetitive spikes in blood sugar levels decrease the effectiveness of insulin. Insulin is secreted by your pancreas. Its role is to regulate the uptake of sugar by the cells of your body. A diet that causes a consistent increase in blood sugar will put you at risk of cardiovascular disease, type 2 diabetes, and some types of cancer.
HOW TO USE THE GLYCEMIC INDEX: GLYCEMIC LOAD AND HEALTHY DIET
When you are choosing what to eat, you shouldn’t focus on just the glycemic index. The fact that food has a low glycemic index doesn’t mean that it is healthy, or that you should eat an excess of it. Minerals, vitamins, and calories are equally important.
For instance, the glycemic index of potato chips is lower than that of oatmeal as the same as green peas. However, green peas and oatmeal have a higher amount of nutrients.
The amount you eat (portion sizes) also matters. High intake of carbs affects your blood sugar. That’s what you learn from the glycemic load. The glycemic load and the glycemic index are usually written together in lists. Consider the glycemic load of a particular food to be the glycemic index for a specific amount of that food.
With the glycemic load, you’ll be able to account for the quality as well as the number of your carbs. A glycemic index below 10 is low, while that above 30 is high.