What is Glycemic Index?
Carbohydrates have been a heavily debated topic in the field of nutrition for many years. While many people argue that they cause weight gain and are bad for our health, what is often overlooked is our bodies’ need for healthy carbohydrates and how not all carbohydrates are created equal! So, what exactly is glycemic index and how can you use this knowledge to help better your overall health and wellbeing?
The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood glucose levels. It ranks carbohydrates on a scale from 0 to 100 based on how much and how quickly they increase blood sugar levels after consumption.
Here's a general breakdown of the glycemic index scale:
Low GI (55 or less): Foods that are slowly digested and absorbed, causing a gradual rise in blood sugar levels. Examples include most fruits and vegetables, whole grains, and legumes.
Medium GI (56-69): Foods that are digested and absorbed at a moderate rate, leading to a moderate increase in blood sugar levels. Examples include certain fruits, whole wheat products, and some types of rice.
High GI (70 or more): Foods that are rapidly digested and absorbed, causing a quick and significant rise in blood sugar levels. Examples include white bread, sugary cereals, and many processed and refined carbohydrate-containing foods.
Using the glycemic index scale can be a helpful tool if you are on a weight loss journey. Generally speaking, foods with a lower glycemic index, meaning they cause a slower rise and fall in blood glucose, can help make you feel fuller for a longer period of time. By contributing to satiety, this means you will consume less foods and fewer calories, aiding in weight loss. However, this is not the only factor in losing weight and a balanced diet full of different healthy carbohydrates, fat, and protein is crucial. The glycemic index scale is also a great tool for individuals living with diabetes because it helps control blood glucose levels which are usually impaired with diabetes.
Consuming foods with a lower glycemic index is considered beneficial for maintaining more stable blood sugar levels. However, it's important to note that the glycemic index doesn't provide a complete picture of a food's nutritional value and it is still important to look at the total number of carbohydrates. If you would like more information on how to construct a healthy and balanced diet, schedule a complimentary call with one of our Ready Steps registered dietitians here!