How to Use the Glycemic Index

The glycemic index is a rating of carbohydrates that was developed in 1981 by Dr. David J. Jenkins of the University of Toronto. This concept was developed to help people who wanted to rank carbohydrates based upon how they affected the blood glucose levels. Different carbohydrates are absorbed into the system in different manners and all take different times to break down and digest. Carbohydrates that break down and cause rapid digestion tend to leave the most glucose in the blood stream and cause the most damage to a person who is a diabetic. These carbohydrates are given a high rating on the Glycemic Index.

Instructions

Difficulty: Easy

Things You’ll Need:

• A desire to control your weight with the glycemic index.

1. The carbohydrates that are given a high rating on the Glycemic Index include those made with white sugar, white flour, baked potato, French fried potatoes, white bread, and pasta made with white flour. Even corn flakes are considered bad carbohydrates on the Glycemic Index. This can be valuable information for anyone who has just been diagnosed as a diabetic and wants to discover which foods are more beneficial.
2. Another to use the Glycemic Index is to learn which carbohydrates are better for those who are trying to either watch their carbohydrate intake or who are on a diabetic diet. Some foods, such as fruits and certain vegetables, are low on the glycemic index and take a longer time to absorb into the bloodstream, giving the body the benefit of the nutrients while allowing the body to expel the glucose in a more natural way.
3. Intermediate carbohydrates in the Glycemic Index include foods with a rating from 56 to 69. These include candy bars, some brown rice and croissants. This can be invaluable news to someone who is learning to develop a diabetic diet but who is unaware of what foods rank high and rank low.
4. By learning the different ratings and classifications on the Glycemic Index, a person who is watching their carbohydrates as well as their diabetic diet can learn some invaluable lessons and learn how to use the Glycemic Index to their advantage. See the resource section below for a link to Wikipedia which outlines the index in even more detail.

Tips & Warnings

• While most diabetics will be told to avoid carbs, avoiding carbohydrates all together is not often feasible.
• For someone who thinks a candy bar is way worse than white bread, the Glycemic Index can be a real eye opener.
• Learning to use the Glycemic Index can also be beneficial for someone who is trying to discover which carbohydrates are safer than others.
• One caveat when it comes to fruits and vegetables is that baked potatoes are not considered in the low group in the Glycemic Index.
• Always consult a physician with any additional questions.