Absorbing the Glycemic Index

Glycemic Index sounds so scientific. It hardly seems like something that regular folks should know about. But with the continued rise in obesity and health problems related to weight issues and diet at the fore front, the glycemic index of our foods is destined to become common knowledge.

The glycemic index refers to the way foods affect our blood sugar. The higher the food is on the glycemic index (on a scale from 0-100) the higher in raises our blood sugar. Lower numbers indicate the reverse. Foods that have a lower glycemic index are healthier. In addition to helping with weight loss and permanent weight stabilization these foods have been reported to clear up your skin, reduce mood swings, decrease insulin resistance, reduce the risk of heart disease; make you feel less hunger and food cravings, decrease your risk of type two diabetes, and lower triglyceride levels and blood pressure.

Although they are not always good for you, pure proteins and fats do not tend to raise blood sugar levels dramatically. Consequently, carbs are most often the focus. But it’s important to note that there are major differences within this category. Complex carbs, meaning whole grains like brown rice, quinoa and wheat berries, are lower on the glycemic index, which means they are absorbed slowly. Long grain white rice also has a fairly low glycemic index.

Foods like bagels, most cereals, cookies and white breads have a high glycemic index. Considering all of these are a major part of the American diet, it’s no wonder we have so many problems keeping off the pounds.

According to the Glycemic Index Foundation, rather than memorizing numbers, here are some things you can do to make sure you are eating on the low end of the index:

  • Use breakfast cereals based on oats, barley and bran
  • Use whole grains and breads with stone-ground flour, sourdough
  • Reduce the amount of potatoes you eat
  • Enjoy all other types of fruit and vegetables
  • Use Basmati or Doongara rice
  • Enjoy pasta, noodles, quinoa
  • Eat plenty of salad vegetables with a vinaigrette dressing

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