Introduction to Glycemic Index
The glycemic index (GI) ranks carbohydrates based on their effect on blood glucose levels. It's crucial for diabetes management as it helps in selecting foods that prevent rapid blood sugar spikes.
History of Glycemic Index
Originally, complex carbohydrates were thought to raise blood sugar slower than simple sugars. However, the glycemic index was developed to accurately classify carbs based on their actual effect on blood sugar.
Measuring Glycemic Index
To measure GI, consume 50 grams of pure glucose and monitor blood sugar levels for two hours. Repeat with test foods to compare their effect on blood glucose levels.
Glycemic Load Explained
Glycemic load (GL) adjusts GI based on serving size, providing a more practical measure of a food's impact on blood sugar. GL considers the actual carbohydrate content in typical servings.
GI and GL of Common Foods
For instance, watermelon has a high GI but low GL due to its high water content. Understanding both GI and GL helps in making informed dietary choices.
Lowering Dietary Glycemic Load
Incorporate more nuts, legumes, whole grains, and fruits. Reduce intake of high-GI foods like white bread, rice, and sugary snacks to lower your overall glycemic load.
FAQs on Glycemic Index and Load
Carbohydrates primarily raise blood glucose. Aim for a daily glycemic load below 100 for optimal health. For diabetics, a glycemic index under 55 is recommended.