Glycemic index diets vary in the specifics but most
have one simple rule: people can eat as much food as
they want providing the foods have a low glycemic
index (GI) ranking.
Most foods that are rated high
on the GI contain high levels of carbohydrates. Some
people with diabetes (diabetics) use the GI as a guide
in selecting foods and planning meals.
The GI ranks
foods based on their effects on elevating blood sugar
(glucose) levels. Foods with a high GI tend to increase
blood glucose levels higher and faster than foods with
a low GI value. The GI is not a measure of a food’s
calorie content or nutritional value.
The Glycemic Index
The following is the GI for a few foods:
-Cornflakes, 83
-Grapefruit, 25
-Watermelon, 72
-Sugar, 64
-Potato chips, 56
-White bread, 70
-Sourdough bread, 54
-Macaroni, 46
-Baked red potato, 93
-French fries, 75
But the GI in not a straightforward formula when
it comes to reducing blood sugar levels. Various factors
affect the GI value of a specific food, such as how the
food is prepared (boiled, baked, saute´ ed, or fried, for
example) and what other foods are consumed with it.
The following recommendations help achieve a
daily diet based on low glycemic index foods.
-Cornflakes, 83
-Oats, barley, and bran cereals
-Citrus fruits to slow emptying of the stomach
-A variety of vegetables, especially salad vegetables
-Wild rice instead of white rice
-Whole seed breads
-Al dente whole grain pastas rather than white potatoes
-Less sugary desserts
