- The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in blood sugar. The higher a food ranks on the GI, the greater the blood sugar response is. This is why doctors like their diabetic patients, or even those who are at risk for diabetes, to stick to a low glycemic diet. Figuring out on your own which foods are "high GI" and which are "low GI" can sometimes lead to surprising results. For instance, many high-fat foods, such as candy bars and pizza, have a low GI. The American Diabetes Association suggests that this type of diet works well for people with diabetes; however, if you are trying to find a diet that will just help you lose weight, you should be more concerned with counting calories of foods rather than the GI.
- Three levels divide the glycemic index. At the low level, the best level, the GI ranks are 55 or less; at the medium level, you will find foods that rank from 56 to 69 on the GI; and finally, the high, or worst level, ranks foods with GI levels of 70 or higher. Many packaged foods you find in your grocery store do list what level the food ranks on the GI. The most common foods with the lowest GI levels are fruits, vegetables, whole and minimally processed grains and legumes. In general, processed foods rank at the highest end of the GI and are best to be completely avoided. While high carbohydrate foods also usually rank at the high end, there are some choices out there. When it comes to bread, stick with those that have the highest grain percentage, so be sure to avoid white bread. Pastas are, however, on the low end of of the GI---just pay attention to what kind of sauce you are using. When it comes to meats, most cuts of beef, pork and lamb, along with hot dogs and luncheon meats, should be avoided. They should be replaced with shellfish and white fish like cod, flounder, trout and tuna in water. Chicken, turkey, Cornish hen and venison are also good meat replacements according to the GI.
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It is important to place close attention to which low glycemic foods you are combining. The GI of a food might be one value when it is eaten alone, and another when it is eaten with other foods as part of a complete meal. This is why it is important to learn how to properly combine these foods. If eating a food with a high GI, you should combine it with low GI foods to help balance the meal. Examples of carbohydrate-containing, low GI foods might be kidney beans or lentils, nonstarchy vegetables, fruit, whole grain breads and pastas (which have a lower GI if served al dente). As for quantity, half of your total meal should consist of fruits and vegetables, one quarter should consist of a grain, brown rice or pasta and the remaining one quarter should be a high protein, low-fat meat or meat substitute.
A few complete meals to get you started are beef stir fry, chicken fried rice, lemony salmon with pasta and pork tenderloin with veggies.
