Glycemic Index: What It Is and How to Use It - Healthline

The glycemic index, or GI, is a measure used to determine how much a food can affect your blood sugar levels. Several factors affect the ... 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:chocolate,crackers,microwavepopcorn,chips,pretzelsSugar-sweetenedbeverages:soda,fruitjuice,sportsdrinksIdeally,trytoreplacethesefoodswithfoodsthathavealowerGIwheneverpossible.summaryFollowingalowglycemicdietinvolvesswappingoutfoodsthathaveahighGIwithlowGIalternatives.Alowglycemicdietmayhelpmanagebloodsugarlevels,reduceyourcholesterol,andboostshort-termweightloss.GlycemicindexoffoodsDeterminingtheGIoffoodsthatyouofteneatcanbeusefulifyou’refollowingalowglycemicdiet.HerearetheGIvaluesforafewingredients(10,11):FruitsApples:36Strawberries:41Dates:42Oranges:43Banana:51Mango:51Blueberries:53Pineapple:59Watermelon:76VegetablesCarrots(boiled):39Plantains(boiled):66Sweetpotatoes(boiled):63Pumpkin(boiled):74Potatoes(boiled):78GrainsBarley:28Quinoa:53Rolledoats:55Couscous:65Popcorn:65Brownrice:68Whiterice:73Wholewheatbread:74Whitebread:75LegumesSoybeans:16Kidneybeans:24Chickpeas:28Lentils:32DairyproductsanddairyalternativesSoymilk:34Skimmilk:37Wholemilk:39Icecream:51Ricemilk:86SweetenersFructose:15Coconutsugar:54Maplesyrup:54Honey:61Tablesugar:65summaryKnowingwhereyourfavoritefoodsfallontheglycemicindexcanmakeitmucheasiertofollowalowglycemicdiet.EffectsofcookingandripeningForcertainfoods,thecookingmethodusedcanaffecttheglycemicindex.Forexample,friedfoodstendtocontainahighamountoffat,whichcanslowtheabsorptionofsugarinthebloodstreamanddecreasetheGI(12,13).Meanwhile,roastingandbakingcanbreakdownresistantstarch—atypeofstarchthatresistsdigestionandiscommonlyfoundinfoodslikelegumes,potatoes,andoats—thusincreasingtheGI(12,14).Conversely,boilingisthoughttohelpretainmoreoftheresistantstarchandleadtoalowerGI,comparedwithothercookingmethods(12).Thelongeryoucookfoodslikepastaorrice,thegreaterthedigestibilityoftheirstarchcontent,andthusthehighertheirGI.Assuch,it’sbesttoonlycookthesefoodsuntiltheyreachanaldentetexture,meaningthatthey’restillfirmwhenbitingintothem(15,16).Inadditiontothecookingmethodused,thedegreeofripenessmayalsoaffecttheGIofsomefruits,includingbananas.Thisisbecausetheamountofresistantstarchdecreasesduringtheripeningprocess,leadingtoahigherGI(17).Forexample,bananasthatarefullyripenedhaveaGIof51,whereasunder-ripebananashaveaGIofjust30(11).summaryThedegreeofripeness,aswellasthewaythatcertainfoodsarecookedandprepared,canaffecttheGIofthefinalproduct.ThebottomlineTheglycemicindex,orGI,isameasureusedtodeterminehowmuchafoodcanaffectyourbloodsugarlevels.Severalfactorsaffecttheglycemicindexofafood,includingthenutrientcomposition,ripeness,cookingmethod,andamountofprocessingithasundergone.Followingalowglycemicdietmayofferseveralhealthbenefits,asitcouldhelpbalanceyourbloodsugarlevels,loweryourcholesterol,andincreaseshort-termweightloss.LastmedicallyreviewedonJune2,2020FEEDBACK:WrittenbyRachaelLink,MS,RDonJune2,2020—MedicallyreviewedbyJillianKubala,MS,RD,NutritionReadthisnextDiabetesNutritionGuide:UnderstandingtheGlycemicIndexMedicallyreviewedbyLisaHodgson,RDN,CDN,CDCES,FADCESTheglycemicindexcanhelppeoplewithdiabetesdecidewhichfruitsandvegetablestoincludeintheirdiet.READMOREWhatIstheGlycemicIndexofSweetPotatoes?WrittenbyRachaelLink,MS,RDThewayinwhichyoupreparesweetpotatoesgreatlyaffectshowthey’redigestedandabsorbedbyyourbody.Thisarticlehelpsdeterminetheglycemic…READMOREHowDoesEatingAffectYourBloodSugar?MedicallyreviewedbyKatherineMarengoLDN,R.D.Yourbodycreatesbloodsugarfromthefoodyoueat.Learnaboutthisprocessandwhataffectsyourbloodsugar.READMOREOatmealandDiabetes:TheDo’sandDon’tsMedicallyreviewedbyKathyW.Warwick,R.D.,CDEThoughoatmealisapowerhousefoodthat’sbeneficialformanagingdiabetes,thereareafewimportantfactsyoushouldknowaboutthispopulardish.READMOREABeginner’sGuidetotheLowGlycemicDietWrittenbyDaisyCoyle,APDThelowglycemicdietmayaidweightlossandreducebloodsugarlevels,butithasdrawbackstoo.Here'severythingyouneedtoknow.READMOREWhatIstheGlycemicIndexofSweetPotatoes?WrittenbyRachaelLink,MS,RDThewayinwhichyoupreparesweetpotatoesgreatlyaffectshowthey’redigestedandabsorbedbyyourbody.Thisarticlehelpsdeterminetheglycemic…READMOREHowBananasAffectDiabetesandBloodSugarLevelsWrittenbyHelenWest,RDCanyoueatbananasifyouhavediabetes?Bananasdocontaincarbsthatcanraisebloodsugar,buttheyalsohavefiberandbeneficialnutrients.READMORECoconutSugarandDiabetes:IsItSafe?MedicallyreviewedbyKathyW.Warwick,R.D.,CDELearnmoreaboutwhethercoconutsugarisOKtoaddtoyourdietifyouhavediabetes.READMORECherriesforDiabetes:ShouldTheyBePartofYourDiet?MedicallyreviewedbyLisaHodgson,RDN,CDN,CDCES,FADCESWhatarethehealthbenefitsofcherries,andwhymighttheyhavearoleinhealthyglucoseregulation?READMORE10ofOurFavoriteHealthyThaiDishes,AccordingtoaDietitianWrittenbyNovellaLui,RD,MHScManyThaidishesarenutritious,despitestereotypesaboutsomeAsiancuisines.Thisarticlecovers10healthytraditionalThaidishestotry…READMORE