What is the glycemic index. How does it impact blood sugar levels. Which foods have a low glycemic index. What are the potential health benefits of following a low GI diet. How can you incorporate low GI foods into your meals.

Understanding the Glycemic Index: A Key to Healthier Eating

The glycemic index (GI) is a valuable tool for making informed dietary choices, particularly for those managing diabetes or seeking to improve their overall health. But what exactly is the glycemic index, and how can it guide our food choices?

The GI is a ranking system that measures how quickly and intensely a carbohydrate-containing food raises blood sugar levels. Foods are ranked on a scale from 0 to 100, with pure glucose serving as the reference point at 100. The lower the GI value, the slower and less dramatic the effect on blood sugar.

Glycemic Index Categories

• Low GI: 55 or less
• Medium GI: 56 to 69
• High GI: 70 or higher

Understanding these categories can help you make better choices when it comes to carbohydrate consumption. But why does this matter?

The Impact of Glycemic Index on Blood Sugar Control

When you consume carbohydrates, your digestive system breaks them down into simple sugars that enter your bloodstream. The speed and intensity of this process can have significant effects on your health, particularly if you have diabetes or are at risk for developing it.

High GI foods cause a rapid spike in blood sugar levels, followed by a quick drop. This roller coaster effect can lead to energy crashes, increased hunger, and over time, may contribute to insulin resistance and type 2 diabetes. On the other hand, low GI foods provide a slower, more sustained release of energy, helping to keep blood sugar levels stable.

The Blood Sugar Rollercoaster: High GI vs. Low GI Foods

To illustrate the difference, let’s compare two common foods:

• White rice (high GI): Causes a quick, high spike in blood sugar
• Lentils (low GI): Leads to a slower, smaller increase in blood sugar

By choosing more low GI foods, you can help maintain steadier blood sugar levels throughout the day, which may have numerous health benefits.

Low GI Foods: The Building Blocks of a Healthier Diet

Now that we understand the importance of the glycemic index, let’s explore some examples of low GI foods that you can incorporate into your diet. These foods typically have a GI of 55 or less:

• Most fruits and vegetables
• Beans and legumes
• Minimally processed grains
• Pasta (especially whole grain varieties)
• Low-fat dairy products
• Nuts and seeds

By focusing on these lower GI options, you can create meals that provide sustained energy and better blood sugar control. But how can you make practical swaps in your daily diet?

Smart Swaps for Lowering Glycemic Impact

Here are some easy substitutions to lower the glycemic impact of your meals:

• Choose brown rice or converted rice instead of white rice
• Opt for steel-cut oats rather than instant oatmeal
• Replace cornflakes with bran flakes
• Swap a baked potato for pasta or bulgur
• Select whole-grain bread over white bread
• Choose peas or leafy greens as a side dish instead of corn

These simple changes can make a significant difference in the overall glycemic load of your diet. But what about the potential health benefits beyond blood sugar control?

The Potential Health Benefits of a Low GI Diet

Adopting a low GI diet may offer a range of health benefits, particularly for those at risk of or managing chronic conditions. Let’s explore some of the potential advantages:

Weight Management

Low GI foods tend to be more filling and satisfying, which may help with appetite control and weight management. The steady release of energy can prevent the hunger spikes often associated with high GI foods, potentially leading to reduced calorie intake and easier weight maintenance.

Diabetes Management and Prevention

For individuals with diabetes, a low GI diet can be an effective tool for managing blood sugar levels. By choosing foods that have a gentler impact on blood sugar, it may be easier to maintain more stable glucose levels throughout the day. Additionally, some research suggests that a low GI diet may help reduce the risk of developing type 2 diabetes in the first place.

Heart Health

Some studies have indicated that a low GI diet may be associated with a lower risk of heart disease. This could be due to the diet’s potential effects on reducing inflammation, improving cholesterol levels, and helping to maintain a healthy weight – all factors that contribute to cardiovascular health.

Cancer Risk Reduction

While more research is needed, some studies have suggested a potential link between a low GI diet and a reduced risk of certain types of cancer. This may be due to the diet’s emphasis on whole, minimally processed foods that are rich in nutrients and antioxidants.

While these potential benefits are promising, it’s important to note that the glycemic index is just one factor to consider in a healthy diet. The overall nutritional value of foods, including their vitamin, mineral, and fiber content, should also be taken into account.

Implementing a Low GI Diet: Practical Tips and Strategies

Now that we’ve explored the potential benefits of a low GI diet, you might be wondering how to put this knowledge into practice. Here are some practical tips for incorporating more low GI foods into your meals:

1. Focus on Whole Foods

Choose whole, minimally processed foods as often as possible. These tend to have lower GI values and are generally more nutrient-dense. For example, opt for whole fruit instead of fruit juice, or choose whole grains over refined grains.

2. Balance Your Plate

Remember that the glycemic index of a meal can be influenced by the combination of foods you eat. Including protein, healthy fats, and fiber with your carbohydrates can help slow down digestion and reduce the overall glycemic impact of your meal.

3. Be Mindful of Portion Sizes

Even low GI foods can have a significant impact on blood sugar if consumed in large quantities. Pay attention to portion sizes and aim for a balanced diet overall.

4. Experiment with New Foods

Try incorporating a variety of low GI foods into your diet. This could include experimenting with different types of beans, trying out ancient grains like quinoa or barley, or exploring new varieties of fruits and vegetables.

5. Plan Ahead

Meal planning can be a helpful strategy when following a low GI diet. By planning your meals in advance, you can ensure you have a good balance of low GI foods on hand and avoid relying on high GI convenience foods.

Remember, transitioning to a low GI diet doesn’t have to be an all-or-nothing approach. Even small changes, like swapping white bread for whole grain or choosing sweet potatoes over white potatoes, can make a difference over time.

Limitations and Considerations of the Glycemic Index

While the glycemic index can be a useful tool for making food choices, it’s important to understand its limitations and consider other factors when evaluating the healthfulness of foods.

Variability in GI Values

The glycemic index of a food can vary depending on factors such as ripeness (in the case of fruits), cooking method, and food processing. This variability can make it challenging to accurately determine the GI of a meal.

Individual Differences

People may respond differently to the same food. Factors such as age, activity level, and overall health can influence how an individual’s blood sugar responds to a particular food.

Nutrient Density

The glycemic index doesn’t account for the overall nutritional value of a food. Some low GI foods may be high in calories or unhealthy fats, while some higher GI foods may be rich in essential nutrients.

Glycemic Load

The glycemic load (GL) is a measure that takes into account both the GI of a food and the portion size. This can provide a more accurate picture of how a food will affect blood sugar levels in real-world eating situations.

Given these considerations, it’s clear that while the glycemic index can be a valuable tool, it shouldn’t be the only factor in making food choices. A balanced approach that considers overall nutrition, portion sizes, and individual health needs is key.

Beyond the Glycemic Index: A Holistic Approach to Healthy Eating

While the glycemic index provides valuable insights into how foods affect our blood sugar, it’s important to view it as part of a broader approach to healthy eating. Here are some additional factors to consider when making dietary choices:

1. Nutrient Density

Focus on foods that provide a high amount of nutrients relative to their calorie content. This includes a variety of colorful fruits and vegetables, lean proteins, whole grains, and healthy fats.

2. Fiber Content

High-fiber foods not only tend to have a lower GI but also provide numerous health benefits, including improved digestion, better heart health, and increased satiety.

3. Healthy Fats

Including sources of healthy fats, such as avocados, nuts, seeds, and olive oil, can help slow down digestion and provide important nutrients.

4. Protein Balance

Ensuring adequate protein intake can help stabilize blood sugar levels and promote satiety. Include a source of lean protein with each meal.

5. Hydration

Don’t forget about the importance of staying hydrated. Water is essential for numerous bodily functions and can help support overall health.

6. Mindful Eating

Pay attention to hunger and fullness cues, eat slowly, and enjoy your meals. This can help prevent overeating and promote a healthier relationship with food.

By considering these factors alongside the glycemic index, you can create a well-rounded, nutritious diet that supports your overall health and well-being.

In conclusion, the glycemic index is a valuable tool for understanding how different carbohydrates affect our blood sugar levels. By incorporating more low GI foods into our diets and being mindful of overall nutrition, we can work towards better blood sugar control, improved energy levels, and potentially reduce the risk of chronic diseases. Remember, small changes can add up to significant health benefits over time. As always, it’s important to consult with a healthcare professional or registered dietitian before making major changes to your diet, especially if you have existing health conditions.

A good guide to good carbs: The glycemic index

If you have diabetes, you know all too well that when you eat carbohydrates, your blood sugar goes up. The total amount of carbs you consume at a meal or in a snack mostly determines what your blood sugar will do. But the food itself also plays a role. A serving of white rice has almost the same effect as eating pure table sugar — a quick, high spike in blood sugar. A serving of lentils has a slower, smaller effect.

Picking good sources of carbs can help you control your blood sugar and your weight. Eating healthier carbohydrates may help prevent a host of chronic conditions, especially diabetes, but it is also associated with a lower risk of heart disease and certain cancers.

One way to choose foods is with the glycemic index (GI). This tool measures how much a food boosts blood sugar.

The glycemic index rates the effect of a specific amount of a food on blood sugar compared with the same amount of pure glucose. A food with a glycemic index of 28 boosts blood sugar only 28% as much as pure glucose. One with a GI of 95 acts like pure glucose.

Glycemic index chart

Choose low glycemic foods

Using the glycemic index is easy: choose foods in the low GI category instead of those in the high GI category (see below), and go easy on those in between.

• Low glycemic index (GI of 55 or less): Most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts.
• Moderate glycemic index (GI 56 to 69): White and sweet potatoes, corn, white rice, couscous, breakfast cereals such as Cream of Wheat and Mini Wheats.
• High glycemic index (GI of 70 or higher): White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals.

To learn more about keeping your meals healthy and on track with Diabetes, read Healthy Eating for Type 2 Diabetes, 
a Special Health Report from Harvard Medical School.

Image: seramo/Getty Images

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No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Its Effects, What to Eat and Avoid, and More

This eating plan comes with a host of health benefits. However, it also comes with some drawbacks.

The low glycemic (low GI) diet is based on the concept of the glycemic index (GI).

Studies have shown that the low GI diet may result in weight loss, reduce blood sugar levels, and lower the risk of heart disease and type 2 diabetes.

However, the way it ranks foods has been criticized for being unreliable and failing to reflect foods’ overall healthiness.

This article provides a detailed review of the low GI diet, including what it is, how to follow it, and its benefits and drawbacks.

Carbohydrates are found in breads, cereals, fruits, vegetables, and dairy products. They’re an essential part of a healthy diet.

When you eat any type of carb, your digestive system breaks it down into simple sugars that enter the bloodstream.

Not all carbs are the same, as different types have unique effects on blood sugar.

The glycemic index (GI) is a measurement system that ranks foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor (1).

The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100.

The three GI ratings are:

• Low: 55 or fewer
• Medium: 56–69
• High: 70 or more

Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.

On the other hand, foods with a high GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.

You can use this database to find the GI value (and glycemic load, described below) of common foods.

It’s important to note that foods are only assigned a GI value if they contain carbs. Hence, foods without carbs won’t be found on GI lists. Examples of these foods include:

• beef
• chicken
• fish
• eggs
• herbs
• spices

SUMMARY

The glycemic index (GI) is a ranking system that classifies carb-containing foods by their effect on blood sugar levels. It was created in the early 1980s by Dr. David Jenkins.

A number of factors can influence the GI value of a food or meal, including:

• The type of sugar it contains. There’s a misconception that all sugars have a high GI. The GI of sugar ranges from as low as 23 for fructose to up to 105 for maltose. Therefore, the GI of a food partly depends on the type of sugar it contains.
• The structure of the starch. Starch is a carb comprising two molecules — amylose and amylopectin. Amylose is difficult to digest, whereas amylopectin is easily digested. Foods with a higher amylose content will have a lower GI (2).
• How refined the carb is. Processing methods such as grinding and rolling disrupt amylose and amylopectin molecules, raising the GI. Generally speaking, the more processed a food is, the higher its GI (2).
• Nutrient composition. Adding protein or fat to a meal can slow digestion and help reduce the glycemic response to a meal (3, 4).
• Cooking method. Preparation and cooking techniques can affect the GI too. Generally, the longer a food is cooked, the faster its sugars will be digested and absorbed, raising the GI.
• Ripeness. Unripe fruit contains complex carbs that break down into sugars as the fruit ripens. The riper the fruit, the higher its GI. For example, an unripe banana has a GI of 30, whereas an overripe banana has a GI of 48 (5).

SUMMARY

The GI of a food or meal is influenced by a number of factors, including the type of sugar it contains, the structure of the starch, the cooking method, and the level of ripeness.

The rate at which foods raise blood sugar levels depends on three factors: the types of carbs they contain, their nutrient composition, and the amount you eat.

However, the GI is a relative measure that doesn’t take into account the amount of food eaten. It’s often criticized for this reason (1).

To solve this, the glycemic load (GL) rating was developed.

The GL is a measure of how a carb affects blood sugar levels, taking both the type (GI) and quantity (grams per serving) into account.

Like the GI, the GL has three classifications:

• Low: 10 or fewer
• Medium: 11–19
• High: 20 or more

The GI is still the most important factor to consider when following the low GI diet.

However, the Glycemic Index Foundation, an Australian nonprofit raising awareness about the low GI diet, recommends that people also monitor their GL and aim to keep their total daily GL under 100.

Otherwise, the easiest way to aim for a GL under 100 is to choose low GI foods when possible and consume them in moderation.

SUMMARY

The glycemic load (GL) is a measure of the type and quantity of the carbs you eat. When following the low GI diet, it’s recommended that you keep your daily GL under 100.

Diabetes is a complex disease that affects millions of people worldwide (6).

Those who have diabetes are unable to process sugars effectively, which can make it difficult to maintain healthy blood sugar levels.

However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke, and damage to the nerves and kidneys (7, 8, 9).

A number of studies suggest that low GI diets reduce blood sugar levels in people with diabetes (10, 11, 12).

A 2019 review of 54 studies concluded that low GI diets reduced hemoglobin A1C (a long-term marker of blood sugar control), body weight, and fasting blood sugar levels in people with prediabetes or diabetes (12).

What’s more, some research has linked high GI diets with a greater risk of developing type 2 diabetes. One study in over 205,000 people found that those with the highest GI diets had up to a 33% greater risk of developing type 2 diabetes than those who consumed the lowest GI diets (13).

A systematic review of 24 studies reported that for every 5 GI points, the risk of developing type 2 diabetes increased by 8% (14).

The low GI diet may also improve pregnancy outcomes in women with gestational diabetes, a form of diabetes that occurs during pregnancy.

Moreover, the low GI diet has been shown to reduce the risk of macrosomia by 73%. This is a condition in which newborns have a birth weight over 8 pounds and 13 ounces, and it’s associated with numerous short- and long-term complications for the mother and baby (15).

SUMMARY

The low GI diet appears to reduce blood sugar levels in people with diabetes. Diets higher in GI have also been associated with an increased risk of type 2 diabetes.

Studies have shown that the low GI diet may also have other health benefits:

• Improved cholesterol levels. One study showed that low GI diets reduce total cholesterol by 9.6% and LDL (bad) cholesterol by 8.6%. LDL cholesterol is also associated with an increased risk of heart disease and stroke (16, 17, 18, 19).
• May help you lose weight. Some evidence suggests that low GI diets can promote fat loss. However, more research is needed to determine whether low GI diets are effective for long-term weight loss (16, 20, 21).
• May reduce the risk of cancer. Some studies suggest that people who consume high GI diets are more likely to develop certain types of cancer, including endometrial, colorectal, and breast cancer, compared with people on low GI diets (22, 23, 24).
• May reduce the risk of heart disease. Recent research has strongly associated high GI and GL diets with an increased risk of heart disease (24, 25).

SUMMARY

Low GI diets have been associated with a reduction in weight and cholesterol. On the other hand, high GI diets have been linked to heart disease and an increased risk of certain cancers.

There’s no need to count calories or track your protein, fat, or carbs on the low GI diet.

Instead, the low GI diet involves swapping high GI foods for low GI alternatives.

There are plenty of healthy and nutritious foods to choose from. You should build your diet around the following low GI foods:

• Bread: whole grain, multigrain, rye, sourdough
• Breakfast cereals: steel cut oats, bran flakes
• Fruit: apples, strawberries, apricots, peaches, plums, pears, kiwi, tomatoes, and more
• Vegetables: carrots, broccoli, cauliflower, celery, zucchini, and more
• Starchy vegetables: sweet potatoes with an orange flesh, corn, yams, winter squash
• Legumes: lentils, chickpeas, baked beans, butter beans, kidney beans, and more
• Pasta and noodles: pasta, soba noodles, vermicelli noodles, rice noodles
• Rice: basmati, Doongara, long grain, brown
• Grains: quinoa, barley, pearl couscous, buckwheat, freekeh, semolina
• Dairy and dairy replacements: milk, cheese, yogurt, coconut milk, soy milk, almond milk

The following foods contain few or no carbs and therefore don’t have a GI value. These foods can be included as part of the low GI diet:

• Fish and seafood: including salmon, trout, tuna, sardines, and prawns
• Other animal products: including beef, chicken, pork, lamb, and eggs
• Nuts: such as almonds, cashews, pistachios, walnuts, and macadamia nuts
• Fats and oils: including olive oil, butter, and avocado
• Herbs and spices: such as garlic, basil, dill, salt, and pepper

To search for foods not found on this list, refer to this database.

SUMMARY

The low GI diet involves swapping high GI foods for low GI alternatives. For a balanced diet, consume low GI options from each of the food groups.

Nothing is strictly banned on the low GI diet.

However, try to replace these high GI foods with low GI alternatives as much as possible:

• Bread: white bread, bagels, naan, Turkish bread, French baguettes, Lebanese bread
• Breakfast cereals: instant oats, Rice Krispies, Cocoa Krispies, Corn Flakes, Froot Loops
• Starchy vegetables: Désirée and Red Pontiac potato varieties, instant mashed potatoes
• Pasta and noodles: corn pasta and instant noodles
• Rice: Jasmine, Arborio (used in risotto), Calrose, medium-grain white
• Dairy replacements: rice milk and oat milk
• Fruit: watermelon
• Savory snacks: rice crackers, Corn Thins, rice cakes, pretzels, corn chips
• Cakes and other sweets: scones, doughnuts, cupcakes, cookies, waffles, cakes
• Other: jelly beans, licorice, Gatorade, Lucozade

SUMMARY

To follow the low GI diet, limit your intake of the high GI foods listed above and replace them with low GI alternatives.

This sample menu shows what 1 week on the low GI diet might look like. It even includes a few recipes from the Glycemic Index Foundation.

Feel free to adjust this or add low GI snacks based on your own needs and preferences.

Monday

• Breakfast: oatmeal made with rolled oats, milk, pumpkin seeds, and chopped, fresh, low GI fruit
• Lunch: chicken sandwich on whole grain bread, served with a salad
• Dinner: beef stir-fry with vegetables, served with long grain rice

Tuesday

• Breakfast: whole grain toast with avocado, tomato, and smoked salmon
• Lunch: minestrone soup with a slice of whole grain bread
• Dinner: grilled fish served with steamed broccoli and green beans

Wednesday

• Breakfast: omelet with mushrooms, spinach, tomato, and cheese
• Lunch: salmon, ricotta, and quinoa cups with a salad
• Dinner: homemade pizzas made with whole wheat bread

Thursday

• Breakfast: smoothie with berries, milk, Greek yogurt, and cinnamon
• Lunch: chicken pasta salad made with whole wheat pasta
• Dinner: homemade burgers with beef patties and vegetables on whole wheat rolls

Friday

• Breakfast: fruity quinoa porridge with apple and cinnamon
• Lunch: toasted tuna salad sandwich on whole wheat bread
• Dinner: chicken and chickpea curry with basmati rice

Saturday

• Breakfast: eggs with smoked salmon and tomatoes on whole grain toast
• Lunch: whole grain wrap with egg and lettuce
• Dinner: grilled lamb chops with greens and mashed pumpkin

Sunday

• Breakfast: buckwheat pancakes with berries
• Lunch: brown rice and tuna salad
• Dinner: beef meatballs served with vegetables and brown rice

SUMMARY

The sample meal plan above shows what 1 week on the low GI diet might look like. However, you can adjust the plan to suit your taste and dietary preferences.

If you find yourself hungry between meals, here are a few healthy low GI snack ideas:

• a handful of unsalted nuts
• a piece of fruit with nut butter
• carrot sticks with hummus
• a cup of berries or grapes served with a few cubes of cheese
• Greek yogurt with sliced almonds
• apple slices with almond butter or peanut butter
• a hard-boiled egg
• low GI leftovers from the night before

SUMMARY

Eating snacks between meals is allowed on the low GI diet. Some healthy snack ideas are listed above.

Although the low GI diet has several benefits, it also has a number of drawbacks.

First, the GI doesn’t provide a complete nutritional picture. It’s important to also consider the fat, protein, sugar, and fiber contents of a food, regardless of its GI.

For example, the GI of frozen french fries is 75. Some varieties of baked potato, a healthier alternative, have a GI of 93 or more.

In fact, there are many unhealthy low GI foods, such as a Twix bar (GI 44) and ice cream (GI 27–55 for low fat versions).

Another drawback is that the GI measures the effect of a single food on blood sugar levels. However, most foods are consumed as part of a larger mixed meal, making the GI difficult to predict in these circumstances (26).

Lastly, as mentioned earlier, the GI doesn’t take into account the number of carbs you eat. However, this is an important factor in determining their effect on your blood sugar levels.

For example, watermelon has a high GI of 72–80 and therefore wouldn’t be considered the best option when following a low GI diet.

However, watermelon also has a low carb content, containing under 8 grams of carbs per 100 grams. In fact, a typical serving of watermelon has a low GL of 4–5 and a minimal effect on blood sugar levels (27).

This highlights that using GI in isolation may not always be the best predictor of blood sugar levels. It’s important to also consider the carb content and GL of a food.

SUMMARY

The low GI diet has its drawbacks. The GI can be difficult to calculate, it doesn’t always reflect the healthiness of a food, and it doesn’t take into account the number of carbs consumed.

The low glycemic (low GI) diet involves swapping high GI foods for low GI alternatives.

It has a number of potential health benefits, including reducing blood sugar levels, aiding weight loss, and lowering your risk of heart disease and type 2 diabetes.

However, the diet also has multiple drawbacks.

At the end of the day, it’s important to consume a healthy, balanced diet based on a variety of whole and unprocessed foods, regardless of their GI.

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Glycemic index: what is it, load rate for a person and how to calculate it

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Glycemic Index

February 13, 2022

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Julia Gorshkova

Nutrition coach, nutritionist. I love food and help others understand nutrition issues. I love it when more people stop being afraid of food and start eating varied and tasty.

I collaborate with projects: justfood healthy food delivery service, Neplacebo evidence-based medicine clinic, Mary’s Academy nutrition courses, Kale Coach well-being platform.

Content of article

What is the glycemic index

A phrase that forces you to look for special plates and check the product – to determine whether you can eat it or leave it on the store shelf.

Let’s figure out what the glycemic index (GI) is and why it is needed: it is a measure of the relative effect of foods containing carbohydrates on blood sugar levels compared to glucose (glucose is 100%). The more processed the product, the higher its GI, the more fiber or fat in food, the lower it is.

Usually, the focus of determining the level of GI are those that we attribute to carbohydrates: these are cereals, vegetables and fruits, pasta, potatoes, sweets and drinks.

Depending on its level, products are divided into three categories:

1. High GI: 1 to 55;

2. Medium GI: 55 to 69;

3. low GI: above 70.

Why you need to know the glycemic index

In short, you can live without this information.

The glycemic index may be useful for people with type 2 diabetes if they are not aware of other healthy diet options (plate method or palm method). Knowing the GI of a product, one can assume changes in sugar levels and a feeling of satiety: foods with a high GI will help you quickly feel full, but not for long, foods with a low one, on the contrary, do not give satiety immediately, but it stays longer.

What affects the glycemic index

The GI is influenced by many factors. The same product under different conditions may have a different glycemic index. This is what affects it:

● Degree of processing: grains dehulled and germinated have a higher GI than whole grains. Example of refined: white rice, white flour and products from it.

● Integrity: Finely ground grains digest faster than larger pieces. Example: whole grain oats and flour from it.

● Amount of fiber: Foods that are high in fiber contain more fiber, which is not digestible, than carbohydrates, which are absorbed in the intestines. Due to slow absorption, the increase in blood sugar is slow.

● Fat and protein content slow down the absorption of glucose, and thus lower the GI. In other words, if we add meat and vegetable salad to fried potatoes, the GI of our plate will be lower.

● Method of preparation: for example, the GI of a fried potato will be higher than that of a chilled whole potato; pasta cooked al dente will digest more slowly and have a lower GI than overcooked.

● Ripeness: Ripe fruits and vegetables have a higher GI than unripe ones.

However, some foods have a non-descriptive glycemic index. Among them, ice cream – having a low GI, it contains a lot of saturated fats; Potatoes, on the other hand, have a high GI but contain nutrients such as potassium, phosphorus, magnesium, calcium, and fiber. Thus, one indicator does not give us a complete picture of the product.

In order to comprehensively evaluate a carbohydrate product, it is worth considering: the presence of whole grains and nutrients, the content of fiber, protein and fat, the degree of processing and the presence of added sugar. This will definitely give more bonuses even to fried potatoes and carrots than just GI.

If the glycemic index does not carry important information, then there is another indicator, more useful – the glycemic load. For healthy people, like the glycemic index, it is not as important (there are more understandable guidelines), but for people with type 2 diabetes, endocrinologists consider it more indicative.

Glycemic load

Glycemic load (GL) is a measure that takes into account the amount of digestible carbohydrates in a serving of food. For diabetics, this figure, along with total carbohydrate intake, can be important to maintain optimal blood glucose levels (consult a physician for an accurate recommendation). The glycemic load is usually calculated not for a single product, but in total per day.

GN, as well as GI, are divided into three groups:

1. low: 10 and below;

2. medium: 11-19;

3. high: 20 and up.

The value of GL is more indicative than GI, because a low GI food can have a high GL. This means that this product is likely to lead to a strong increase in blood sugar, but the index will not tell us about it. For example, watermelon has a high glycemic index of 80. But there are so few carbs per 100g of watermelon that it has a glycemic load of just 5.

You can find this out using the following formula:

GL = GI x (grams of carbs per serving) / 100

List of low glycemic load foods

● Cereals with bran;

● Apple;

● Orange;

● Beans;

● Lentils;

● Wheat tortilla;

● Cashew;

● Peanuts;

● Carrot.

List of foods with an average glycemic load

● Brown rice;

● Oatmeal;

● Bulgur;

● Rice cakes;

● Whole grain bread;

● Whole grain pasta.

List of foods with a high glycemic load

● Baked potatoes;

● French fries;

● Refined breakfast cereal;

● Drinks with sugar;

● Sweets;

● Couscous;

● Basmati rice;

● White pasta.

Should You Avoid High GI or High GL Foods

As it has already become clear from what was written above, the most harmless ones fall into the number of products with a high GI. For example, carrots, pumpkin, pineapple, watermelon, melon, millet. Other characteristics of the listed products give us completely different information – they are full of vitamins, minerals, fiber and taste. It would be sad to deprive yourself of such a set of benefits!

All three lists of foods with different levels of GN contain those that can also be regularly included in our diet. Even sweets and sugary drinks have a place – there is no clause in the recommendations for healthy people that would prohibit them. But there is a recommendation to limit sweets to 5-10% of the total daily diet – the amount depends on the level of physical activity.

Another point in favor of legalizing everything, even sugary foods, is that bans violate our relationship with food. No matter how strange this phrase may sound, this is how it works: when we want something, but do not allow ourselves, we want this product more. With any opportunity to eat it, it is more difficult to eat a small portion – this provokes overeating. If we set even stricter rules, we go in a vicious circle.

Slimming products

How, then, to reduce weight, if you can do everything and better not limit yourself in variety? One of the most common questions in the topic of nutrition is what to eat to lose weight?

Unfortunately, it’s not individual foods that help you lose weight (it would be convenient to eat broccoli and feel the reduction in volumes), but the amount of what we eat and the balance in the combination of different food groups. We can also influence the daily calorie intake, because only the correct calorie deficit helps to smoothly reduce weight. And we don’t need to count calories for that. You can use the following rules:

● eat enough vegetables – they are usually low in calories;

● do not exceed the norm of fat – monitor the amount of saturated fat, add a small amount of oil to meals;

● remember that one serving of cheese is 30 g, unlike other protein products;

● a teaspoon of peanut butter, which was “intercepted” on the way from the workplace for a glass of water – also considered – add to the meal, try not to bite;

● We eat when we feel hungry and finish our meal when we feel a little full, optimally when we are 80% full. This saves you from biting.

It turns out that diet for weight loss should be varied! And not only for weight loss – for health and joy too.

How to make the right diet

A correct and healthy diet is, first of all, a varied diet. Variety is when we have several sources of fiber at every meal, we eat fish 2-3 times a week, legumes every or almost every day, experimenting with new combinations of foods, including spices, or trying new things outside the home.

Rules may apply:

1. It is useful to combine any carbohydrates with foods containing fiber: vegetables, fruits, legumes, nuts and seeds – this GI of the entire serving reduces and brings us closer to balance.

2. At each meal, fill half of the plate with vegetables, herbs or fruits. You can use the principle of the rainbow – the more colors, the better.

3. It would be nice to add protein to the already mentioned carbohydrates and other fiber options: meat, fish, legumes, cottage cheese, tofu – protein together with fats prolong satiety.

4. We prefer whole products that have undergone a minimum of processing. This applies to carbohydrates, among which those that have a shell have greater nutritional value for us, meat – for him a less preferred option – sausages, and other products that can go through several stages of preparation.

5. Add spices to dishes for a variety of flavors. Flavor is important too!

6. We delight ourselves with a variety of textures: food is soft, crispy, creamy, porous, crumbly. Combine and enjoy!

These rules underlie all dietary recommendations: for healthy people and for those with diseases. In any state, it is important for us to follow the balance of consumption of proteins, fats and carbohydrates. For clarity, it is made out in the form of a plate.

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The glycemic index is an interesting indicator that can be useful when calculating servings for people with diabetes. Its glycemic load complements it well – it is more informative, because. helps to evaluate the quality of carbohydrates. But for healthy people, these calculations are not needed – it is long, not always accurate and not as simple as, as a rule, plates and other recommendations for the formation of a healthy diet. It does not require calculations, but it solves the problem of achieving a healthy weight.

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Glycemic index: what is it, what does it affect

• What is the glycemic index
• Product examples according to GI
• How to calculate the GI of a cooked meal
• Glycemic load
• Avoid high GI foods
• Questions to the expert

The article was checked and commented by Olga Guskova, nutritionist and endocrinologist of the Semeynaya clinic network

What is the glycemic index

The glycemic index (GI) is a measure of the rate at which glucose from a food is broken down in the digestive tract and enters the bloodstream. The faster this process occurs, the higher the GI will be.

Most of our energy comes from carbohydrates. In the intestines, they are transformed into glucose, which then enters the bloodstream. The hormone insulin delivers it to the cells, which provides them with nutrition and metabolism. If there is too much glucose in the blood, it is deposited “in reserve” in adipose tissue, as well as in the form of glycogen – in the liver and muscles. If it is not enough, the body first uses glycogen stores, and then begins to burn fat.

Depending on the product, the transformation of carbohydrates into glucose occurs at different rates. “Fast” carbohydrates sharply saturate the blood with a large amount of energy, while “slow” ones give it away in small portions and more evenly.

Low GI foods include many cereals and vegetables, legumes, berries, unsweetened fruits

© cottonbro/Pexels

quick breakfasts can have a GI of up to 130. The index can be of three categories:

• low – 55 and below;
• medium – 56-69;
• high – 70 and above.

High GI foods include: sweets, rice, pastries made from wheat, especially from premium flour, potatoes. From such food, the level of glucose in the blood reaches a maximum 20-30 minutes after eating. But then the amount of glucose also decreases rapidly and after an hour and a half returns to the level that was before eating.

Carbohydrates from low GI foods are broken down slowly – in one and a half to two hours. Glucose enters the blood more evenly and is completely consumed over a longer time.

Low GI foods include many cereals and vegetables, legumes, berries, and unsweetened fruits.

Graph of blood glucose after eating low and high GI foods with the same amount of carbohydrates in them.

© squeezy.ru

Glycemic index of products (examples):

• sweet corn flakes for breakfast – 132;
• boiled jasmine white rice – 109;
• red boiled potatoes – 89;
• watermelon – 76;
• white bread – 75;
• white fried potatoes – 75;
• ripe banana – 70;
• light beer – 66;
• Coca-Cola – 63;
• honey – 61;
• boiled pasta – 61;
• chips – 56;
• Butternut boiled pumpkin – 51;
• orange juice – 50;
• strawberry jam – 50;
• boiled brown rice – 50;
• milk chocolate – 45;
• slightly unripe banana – 42
• high fat milk – 39;
• carrots – 39;
• Golden Delicious yellow apple – 39;
• sausages – 28;
• boiled red beans – 24 [2], [3].

The largest GI database has been compiled by the Australian Glycemic Index Foundation, University of Sydney. It contains not only individual products, but also restaurant dishes and recipes.

How to calculate the GI of a cooked meal

Calculating the GI for a cooked meal at home is not easy. Often the indicator depends on the specific plant variety, which is often not even indicated on the label. The most difficult thing is with potatoes – in different types of GI it ranges from 40 to 90. The lowest values ​​​​are in sweet potatoes (yam), and the highest are in red varieties.

The situation is similar with bananas — their GI can be from 40 to 75. Here, ripeness also affects: green bananas have the lowest index, and overripe ones have the highest [4].

Water or steam cooking is the best “neutral” cooking method and has the least GI change – fats and proteins, and from the method of heat treatment. It is impossible to calculate the contribution of each factor without laboratory equipment; only general patterns are known.

High-fiber foods such as green vegetables and acidic dressings such as vinegar and lemon juice lower the overall GI of a dish. Salt, on the contrary, increases it.

The GI of hot and finely chopped food is higher than that of cold food served in large pieces. For example, Olivier potatoes will take longer to digest than mashed potatoes.

Fats slow down the breakdown of carbohydrates, so their presence in food reduces the GI. The same effect works for frying with a lot of oil. That is why the GI of boiled potatoes will be higher than that of chips [5], and that of skimmed milk will be higher than that of regular milk.

Some foods, such as beans, potatoes, oats, or green bananas, contain resistant starches, complex carbohydrates that lower the overall GI. When cooking at high temperatures, such as slow frying with little oil or baking, these starches are destroyed and the GI of the product rises.

Water or steam cooking is the best “neutral” cooking method, where GI changes the least and resistant starches are retained. But even here there is an important caveat – the longer the product is cooked, the more complex carbohydrates it turns into simple ones. Therefore, pasta cooked al dente will have a lower GI than cooked pasta [6].

What is glycemic load

GI as a method of assessing food does not take into account the amount of carbohydrates in the product, but only measures the rate of their absorption. “Low GI is not equal to “useful”, and high is not equal to “harmful”, Olga Guskova explains. To solve this problem, a new indicator has been developed – glycemic load (GL).

GI and GL are not calculated for all foods and do not take into account changes during cooking

© Dane Deaner/Unsplash

portion weight. Usually GL is calculated for 100 g of product.

Glycemic load is of three categories:

• low – up to 10;
• medium – 11-19;
• high – 20 and above.

For example, watermelon has a high GI of 76. Carbohydrates from it are broken down quite quickly, but they make up only 3% of the volume. The GL of watermelon is very low – only 5. The GL of lentils or milk is the same. Therefore, nutritionists often allow watermelon to be eaten for both weight loss and diabetes.

There are also reverse examples. A corn tortilla has a low GI of 52. But carbohydrates make up a quarter of its mass, so it has a high GL of 25.

Examples of GL foods:

• boiled rice – 25;
• honey – 18;
• white bread – 18;
• Coca-Cola – 16;
• banana – 13;
• boiled potatoes – 13;
• prunes – 10;
• kiwi – 7;
• apple – 6;
• strawberries – 1.

Is it worth giving up high GI foods

There is a fairly popular diet based on controlling the GI diet. Unlike other diets, it does not offer a clear meal plan, but instead only recommends avoiding high GI foods. Proponents of this diet call it an effective way to lose weight, lower cholesterol levels, as well as a good method for preventing diabetes and cardiovascular disease.

The rule of avoiding high GI foods makes sense, especially if you follow it when choosing a replacement for your usual food. For example, it is useful to replace white bread with whole grains, and potatoes with sweet potatoes. However, as a complete approach to nutrition, such a diet has many disadvantages.

Firstly, both GI and GL are not calculated for all products and do not take into account changes during cooking. Therefore, when calculating the index on your own, it is very easy to make a mistake.

Secondly, both GI and GL are indicators that relate only to carbohydrates. However, other micronutrients such as proteins and fats play an equally important role in the diet.

For healthy people, high GI foods are indispensable in situations where you need to quickly restore energy. A correct and comprehensive diet, taking into account all individual characteristics, can only be compiled by a medical specialist.

A low GI diet is best for people with diabetes, but even they should be careful with it. Some studies question the benefits of a low GI diet for diabetes prevention. The scientists concluded that for this purpose it is better to follow other more complex diets, such as the Mediterranean diet, as well as to lead a healthy and active lifestyle.

Expert’s comment

Olga Guskova, nutritionist and endocrinologist of the Semeynaya clinic network

Who should follow the GI?

People with diabetes, including pregnant women with gestational diabetes mellitus (GDM), should consider the GI when planning their diet.

Patients with type 2 diabetes who have to take pills can experience high blood sugar levels from eating foods with a high GI and GL. If this happens too often, the patient’s condition worsens, complications develop.

For diabetic patients on insulin therapy, it can be very difficult to adjust the dose of “rapid-acting” insulin and the timing of the injection (same goes for patients on an insulin pump). Therefore, if the frequent use of foods with a high GI negatively affects sugar levels, it is better to minimize their share in the diet.

Women with GDM are advised to build their diet mainly on low GI foods. Pregnancy is not the time to experiment. The main treatment for gestational diabetes is diet therapy.

Type 2 diabetes develops due to unhealthy lifestyle, obesity and genetic predisposition. Weight gain comes from any food if the diet is hypercaloric, and not just from carbohydrates. The American Diabetes Association (ADA) does not give a clear answer to the question of the effect of GI foods on the risk of developing diabetes. A diet containing them cannot be an adequate way to control the course of the disease.

For healthy people, high GI foods are indispensable in situations where you need to quickly restore energy. For example, they are what runners eat during and immediately after marathons. Therefore, you should not completely refuse such food.

Can you lose weight by cutting out high GI foods?

Nutrition for weight management involves reducing calorie intake. And not only due to carbohydrates. If a person consumes a large amount of fat, and there are few carbohydrates in the diet, he can also gain weight.

To normalize your weight, you need to eat rationally and diversified, and at the same time go in for sports.

In general, maintaining a healthy diet includes limiting (but not completely eliminating) sugar and foods with added sugar (honey, juices, syrups, yoghurts with additives, chocolate, biscuits, cheese curds, etc.), sufficient consumption of vegetables and whole grain products.

It is worth remembering that fruits also contain simple sugars, from which they are often absorbed faster than from sweets. By eating several apples and bananas a day, it is easy to go beyond the limits of the calorie intake. And, of course, if a person eats a lot of confectionery every day, he is unlikely to be able to lose weight without giving up this habit.

What are the dangers of following the rules of a low GI diet?

Avoiding added sugars and generally avoiding your favorite high GI foods can lead to or exacerbate an eating disorder (EDD). With it, food restrictions increase the level of stress and lead to “jamming”, as a result, weight only grows.

Unfortunately, today there is still a philistine division of products into “good” and “bad”. And carbohydrates are no exception: many even try to eliminate them from the diet. However, it has been proven that following a low-carbohydrate and even more carbohydrate-free diet increases the risk of cardiovascular disease.

Moderation and harmony are important in everything, including restrictions.

What other nutritional controls would make sense to combine the GI with?

For weight management, whole grains and vegetables should be the main component of the diet. It is also recommended not to forget about products containing protein, since if it is deficient, muscle tissue will also be lost along with adipose tissue (especially with low physical activity), which also entails risks.

Like any “control”, any nutrition system should not have the opposite effect.