How to Figure Out the Glycemic Index of a Food
The glycemic index (GI) ranks foods in order based on the time it takes for the food to affect blood sugar levels. Typically, people strive to eat low GI foods because of benefits such as lowering the risk for heart disease and diabetes and helping with weight loss. Once you understand the basics of what determines the GI level for a particular food, you will be able to figure out the GI level for other foods.
Instructions
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Understand the different levels of the GI. There are three general rankings for the GI of a food. A low GI is 55 or less; a medium GI is between 56 and 69; and a high GI is 70 or above.
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Research low GI foods. Low GI foods tend to be the most beneficial to your health. According to rd.com, low glycemic foods can also be beneficial for athletes and people who are hypoglycemic. Examples of low GI foods are fruits, grainy breads, milk and yogurt.
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Research foods with a medium GI level such as table sugar. Other examples of food with a medium GI level (although on the higher end) are whole wheat foods and sweet potatoes. Eating foods from the lower end of the medium range is usually appropriate.
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Learn the foods you should avoid if you are trying to eat low GI foods. Foods with a high GI include sugary cereals, white breads and pastas, white rice and watermelon. High GI foods should generally be avoided. According to becomehealthynow.com, these foods can cause you to gain weight and do not provide the energy you need to get through the day.
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Determine the GI level for various foods using a GI calculator. A calculator can be very helpful if you are not aware of the GI level of a food you are eating consistently.
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Tips & Warnings
Use a table that gives the GI for a wide variety of foods.
You do not have to avoid all high GI foods. Moderation is the key with all diets.
Consult your doctor before making any significant changes to your diet.
