About Glycemic Index & Diet

The science of food is of great interest to doctors, scientists and weight-conscious consumers. The glycemic index is a recent development in food science and the study of how human bodies process carbohydrates.

Definition

According to the School of Molecular and Microbial Biosciences at the University of Sydney, the glycemic index is "a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating." It is a rating system that identifies foods that contain carbohydrates that raise blood sugar levels quickly (giving the foods a high glycemic index number) and foods that contain carbohydrates that raise blood sugar levels more slowly (giving the foods a low glycemic index number).

Food Indexing

Because the University of Sydney is the institution that maintains the glycemic index, its scientific method is the only way in which foods can be included in the index. It performs a study with the food in question by feeding that food in specific amounts to 10 or more volunteers. The blood sugar levels of the volunteers are tested over the course of two hours. These same volunteers are then fed food that has a known glycemic index number and the blood sugar levels are again tested over the course of two hours. These two levels are calculated, and a glycemic index for the test food is assigned for each volunteer. The average glycemic index value of the volunteers is considered the glycemic index value for the food tested.

Foods Indexed

Only foods that contain carbohydrates are included in the glycemic index. Foods that are composed of only protein and fat are not part of the index. Furthermore, the University of Sydney and other authorized food laboratories can perform glycemic index testing on commercial food products to assign a glycemic index value to the prepared food in question. This makes following a low glycemic index diet easier for consumers.

G.I.-Based Diets

There are several diet plans that follow the glycemic index or the principles of the glycemic index. Some of these diet plans are clearly labeled as such (for example, the "Anne Collins Low GI Diet"). Other popular diet plans, such as the South Beach Diet or the Warrior Diet, follow the same principles of controlling blood sugar levels by choosing the foods a person eats carefully. People interested in making low glycemic indexed foods a part of their diet plans can also consult the glycemic index database on their own to determine which foods fit into their personal diet plans.

Warning

There is some controversy over how useful the glycemic index is for consumers. It seems like an ideal solution for people with type 2 diabetes, since it directly addresses the issue of blood sugar levels. However, according to the Mayo Clinic, the practical application of the principles of the low glycemic index diet is far more complicated than the average consumer is able to do on his or her own. This is because the glycemic index of foods can swing widely depending upon how the food is prepared and what other foods are eaten at the same time.

References

• Glycemic Index
• Mayo Clinic

Resources

• Choosing a Weight-loss Program