What is the GLYCEMIC INDEX?
- Glycemic Index-an international ranking of carbohydrates on a scale of 0-100 to the extent of what the food when digested raises the blood sugar levels.
- Foods with a HIGH GLYCEMIC INDEX (69-100) are those rapidly digested and absorbed which cause blood sugars to spike.
- Foods with a LOW GLYCEMIC INDEX (55 and under) are those that are slowly digested and absorbed and produce low levels of insulin and have a gradual effect on blood sugar levels
Most people assume the glycemic index is for those with diabetic problems but to be honest, I believe that everyone should be knowledgeable on the effects of foods on your blood sugars. Understanding blood sugar levels and the glycemic index will keep your body healthy and avoid diseases such as obesity, coronary heart disease and type II diabetes.
The glycemic index was created by a professor of nutrition in Toronto by the name of David Jenkins. Jenkins was out to understand and provide research for those who have diabetes. The information he gathered is what is now referred to as the Glycemic Index.
Jenkins created the values for the Glycemic Index by collection data from volunteers. The standard dish contained 50 grams of carbohydrates and from there the volunteers gave a sample of blood every 15 minutes for the first hour and than every 30 minutes. The samples were tested for glucose content and from there the results were recorded.
I am very keen on the idea of the Glycemic Index as I used to be addicted to the sugar high from sugary candies and from that addiction I understood the feeling of having high energy and than feeling so tired I would fall asleep instantly.
Since learning of the magical glycemic index, I have been one to have high energy all day long and sleep very peacefully at night!
Here are some foods that should become staples in your diet and some foods that should be avoided in the diet:
LOW GLYCEMIC FOODS
- Cherries, grapefruit, strawberries, oranges, apricots, kiwi, prunes, plums, peaches, apple, pear
- Hummus, peanuts, walnuts, cashews, rolled oats
- Chickpeas, lentils, kidney beans, butter beans, black eyed peas, pinto beans
- Tomato soup, minestrone soup
- Broccoli, cabbage, lettuce, mushrooms, onions, red peppers, radishes,
- Barley, Pumpernickel, Whole meal rye, bulgur
- Yams, sweet potatoes, cauliflower, green beans
- Tuna, salmon, chicken, edamame
HIGH GLYCEMIC FOODS
- Watermelon, dates
- Pretzels, rice cakes, donuts, scones
- White bread, french baguette, bagel
- Cornflakes, rice crisps, coco puffs, cherrios
- Candy, baked goods, jelly beans
- Pumpkin, parsnips
This list is a small list compared to others, but this list was compiled through scientific research and my own personal testing :)
Love and Shine,