”GI” or
glycemic index, is a popular term today. Diet books
such as The South Beach Diet; Good Carbs, Bad Carbs; and
The Glucose Revolution Life Plan have moved the term Glycemic
Index into everyday vocabulary. Canadian dietitians are
using GI to help individuals with diabetes, those at risk
for diabetes and those with high cholesterol levels
plan a healthy food intake.
What
is GI?
GI
measures the effect that carbohydrate-containing foods have
on blood sugar, compared with glucose, a standard reference
sugar. The system, developed by Toronto researchers, is now
promoted by most diabetes and health organizations worldwide.
Which
foods have a high glycemic index?
Most foods with a high GI are found in the "starchy" or
grain products food group. Examples are white bread,
cereal, rice and potatoes. These foods tend to quickly
raise blood glucose relative to other food choices, especially
quick are refined grain products that are high in sugar.
Which
foods have a low glycemic index?
Low glycemic index foods such as whole grains, most fruits & vegetables
and legumes such as chickpeas or lentils tend to raise
blood sugar less and at a slower rate than the high GI
foods.
What
health benefits have been associated with the use of
GI?
Using GI in meal planning has been shown to be of benefit for individuals who
have, or are at risk for, type 2 diabetes. Specifically it can aid in:
- Preventing
type 2 diabetes.
- Controlling
blood sugar.
- Controlling
blood cholesterol.
Including
low GI foods in the diet rather than high GI foods may
result in short-term weight loss. However, more research
is needed before GI can be recommended for long-term weight
loss or recommended to the general healthy population as
a useful tool for meal planning.
How
can I use GI if I am trying to control my blood sugar?
It is important to consider GI as one part of making food choices for overall
nutrition and health value. A registered dietitian can help you to use GI where appropriate. Some simple tips include:
- Select
one low glycemic index food per meal.
- Base
two meals per day on low Glycemic Index choices.
- Include
legumes such as beans or chick peas in your meals.
- As
most fruits, vegetables and milk products have a low
GI, choose a variety of these foods every day.
- Continue
to eat balanced, portion-controlled meals containing
both protein and carbohydrate foods as this generally
ensures the best blood sugar control.
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