How to Calculate a Low Glycemic Index
The glycemic index, used by well-known diet programs like the South Beach diet and Kimkins diet, is a system that ranks foods and their effects on blood sugar. Foods that quickly spike and drop blood glucose levels are considered to be high on the glycemic index, whereas foods that promote steady blood glucose levels are lower on the index. By learning the general types of foods on each end of the spectrum, you can differentiate the "good" carbs from the "bad," resulting in a more nutritious, heart-healthy diet as well as possible weight loss.
Instructions
-
How to Calculate a Low Glycemic Index
-
1
Learn the basic idea behind the glycemic index. It was designed to help people measure the amount of glucose taken into their diets, to help control health problems such as diabetes or obesity. Remember that the higher the number on the glycemic index, the more glucose is in the food.
-
2
Don't get too caught up in the numbers. Rather than attempting to memorize each and every food's GI ranking, go over the list and get a general idea of where particular kinds of foods stand. Any food that has a GI of 55 or less is considered low. Foods with a GI of 70 or more are considered high. For example, bakery goods like cakes and donuts tend to be very high on the list, in the 60s and 70s range, while leafy green vegetables like broccoli and spinach rate significantly lower on the index, at around 10. Anything in the 100s range tends to be 100 percent glucose (sugar) or is a high complex carbohydrate like white bread.
-
-
3
Be practical. The healthiest foods also tend to be the same foods that are low on the glycemic index. Whole grains (quinoa, whole grain rice, breads and cereals), beans, vegetables and other high fiber foods all rank very low on the index, as do heart-healthy oils like olive and canola. Contrastingly, highly processed foods like sweets (cookies, candies, ice cream) are for the most part considered unhealthy and rank higher on the index.
-
4
Refer to a reliable source when you have a question about particular food. While following a diet low on the glycemic index, it might be helpful to carry with you a guide containing a complete list of foods and their GI levels before you feel completely comfortable gauging a food's GI on your own. An in-depth list of foods and their GIs can be found in Arthur Agatston's book, "The South Beach Diet: Good Fats/Good Carbs Guide."
-
1
Tips & Warnings
Always check with your doctor before beginning a new diet regime.
References
- "The Mayo Clinic Plan: 10 Essential Steps to a Better Body and Healthier Life," No author available. Medical editor: Donald Hensrud. M.D.; 2006. Mayo Foundation for Medical Education and Research.
- "The Eating Well Diet: 7 Steps to a Healthy, Trimmer You," Dr. Jean Harvey-Berino, Ph.D., R.D.; 2007
- The South Beach Diet Good Fats/Good Carbs Guide," Arthur Agatston; 2005
