The Glycemic Index is a nutrition concept that can help you
sort out the pros and cons of carbohydrates. It is a
comparative guide to the rise in insulin levels that occurs
after eating carbohydrates.
Low to moderate glycemic index carbs produce a small but
steady rise in insulin levels (healthy) as opposed to high
glycemic index carbs that produce a large and rapid rise in
insulin levels (unhealthy).
Low to moderate glycemic index carbohydrates provide slow
release of energy that supplies continuous fuel for the
body and brain and for the working muscles. Their slow rate
of digestion and absorption puts less stress on the insulin
producing cells in the pancreas.
Misconceptions about the Glycemic Index abound and people
often have a hard time putting the principles into daily
dietary practice.
A glycemic rating over 70 is high. Medium runs from 70- 56.
Under 55 is considered low.
Many factors affect the glycemic index of a carbohydrate.
In general, carbohydrates that are more processed and
ground more finely with the bran separated out will have a
higher glycemic index.
Guidelines for choosing lower glycemic index breads,
cereals, crackers, chips and other carbohydrate packaged
products:
Limit your intake of finely ground, soft, puffed and flaky
products. Finely ground flour products - both 100% whole
wheat and white flour such as soft whole wheat or white
flour bread, crackers, breakfast cereals will have a high
glycemic index. If you can mush it together in your hand
and form a ball out of it- the glycemic index is high.
Anything "puffed" such as puffed wheat, rice or corn
cereals - even whole wheat ones - will usually have a high
glycemic index. If something has been processed into small
fine particles that can be crushed into crunchy crackers
and cereals - the glycemic index is probably going to be
high -even those made out of good whole grains. Most
crackers, packaged cold cereals and chips have a glycemic
index in the 70s, 80s and 90s.
Instead, choose dense, grainy, chewy products. Foods with
intact fiber will be more "dense" and chewy and less flaky
and light. If the fiber is intact the product will have a
lower glycemic index. Grainy, dense breads are more likely
to have a lower glycemic index. Choose coarse breads with
at least 50% intact kernels.
Sourdough breads, because of the acids produced by the
fermentation of their yeast starter culture, have much
slower rates of digestion and absorption.
You can also eat whole grains in their natural state. Whole
intact grains that have been softened by soaking and
cooking will have a low GI value. For example, cooked
barley has a GI value of only 25. Cooked whole wheat has a
GI value of 41. But choose old fashion whole grains and not
the "instant" varieties - any thing that has been
"instantized" is probably going to have a higher glycemic
index.
Fruits and Vegetables:
Choose barely ripe fruits and vegetables for a lower
glycemic index. Overly ripe fruits and vegetables have
higher sugar content and a higher glycemic effect than just
ripe foods.
Tropical fruits, such as mango, papaya, pineapple, and
cantaloupe tend to have higher values than temperate fruits
such as apples and oranges. But all fruits are OK. Even the
higher glycemic index fruits like pineapple will usually
have a GI rating in the 60s. Just don't eat only watermelon
(GI 72).
Almost all vegetables are low to moderate glycemic index
and are great to eat. The poor carrot has been greatly
maligned as having "too much sugar" but actually has an
average glycemic index of only 47.
Potatoes:
Most potato varieties have a high glycemic index due to the
presence of high amounts of amyl pectin that is quickly
digested.
Tiny new white and red bliss potatoes have a lower GI value
than normal varieties. Russet baked potatoes have the
highest glycemic index (an average of 85) and mashed
potatoes an average of 92.
The glycemic impact of potatoes can be lessened by eating
smaller portions and varying your diet with alternatives
such as sweet potato (GI- average 61 - the starch in sweet
potatoes is amylose - more slowly digested and absorbed) or
yams (GI average 37).
Rice vs. Pasta:
Pasta gets a bad rap. Pasta gets blamed for all sorts of
maladies because it routinely gets categorized as a bad
carbohydrate. "They" say to cut out the pasta and eat rice.
Well, it just so happens that pasta has a low to moderate
glycemic index (30-55) that results in a slow, steady
release of energy in your body.
Pasta made with semolina is made from cracked wheat and not
finely ground flour so it has a moderate glycemic index.
Furthermore, pasta is unique in its physical make up. The
reason for its slow digestion and steady release of energy
is "the physical entrapment of ungelatinized starch
granules in a sponge-like network of protein molecules in
the pasta dough." You don't need to understand that to get
the good news that pasta can be good for your energy.
Yippee!
But always serve pasta al dente. If you overcook pasta it
gets soft and swollen and you have fully "gelatinized"
those starch granules and turned pasta into an energy
drainer.
Almost all kinds of pasta have a lower glycemic index than
most varieties of rice - even brown rice (a glycemic index
over 70 is typical because almost complete "gelatinization"
of rice starch takes place during cooking). And pasta has
more protein than rice or potatoes. Overall semolina pasta
is a good energy food and can be part of a high-energy
diet. Remember though - a serving is just 1/2 cup and keep
variety in your diet by not eating pasta any more that once
every four days.
Rice varieties such as Jasmine and short grain varieties
(even short grain brown rice) that have a lot of
amylopectin tend to have higher glycemic index GI (high 70s
to 139). You will know these higher amylopectin rice
varieties because they tend to stick together after cooking
(an example of the "if you can mush it into a ball and it
sticks test").
High amylose content rice varieties such as Basmati, Uncle
Ben's converted rice and long grain brown rice have a low
glycemic index. If the rice grains stay separate after
cooking it is more likely to have a lower glycemic index
(GI 50s and 60s)
Great alternatives to rice include pearled barley,
buckwheat, bulgur, couscous, or noodles - all moderate to
low GI.
Simple steps to lower the glycemic effect of your diet:
To get good glycemic control you don't have to eliminate
all high glycemic index foods - just be sure and have at
least one low glycemic carbohydrate at each meal.
Overly cooked foods are predigested have higher sugar
content and a higher glycemic index. Avoid over cooking
your foods.
Fats slow down the digestion of starches. The higher the
fat content of a food the lower its glycemic index. This is
why the glycemic index of potato chips is lower than that
of a baked potato. To lower the glycemic effect of a high
glycemic food such as a French baguette add a little fat
such as olive oil, good quality organic butter or some nut
butter.
When you do eat a high GI index carbohydrate include
protein with it. The protein will slow down the rate of
digestion and can cut the glycemic index effect by about
one third.
The higher the acid content of a food the lower its
glycemic index. Acids in foods slow down stomach emptying,
thereby slowing the rate at which the starch can be
digested. Include some acidic foods in your meals like
vinegar, lemon juice, limejuice, some salad dressings, and
pickled vegetables. A side salad with your meal will help
to keep blood glucose levels under control. Four teaspoons
of vinegar in a salad dressing or about four teaspoons of
lemon on your food or in your water reduces the glycemic
effect by about one-third.
Include more legumes in your diet. Legumes are super
nutritious, high fiber low glycemic index foods (GI ranging
from 13 to 59). If you want to ensure stable long lasting
blood sugar control legumes are your friends.
The glycemic index is only one of many markers you can use
to choose nutritious foods. It is not the only marker to
use. Often it is better to have a higher glycemic index
food such as baked potato than a lower glycemic index food
such as potato chips. Consider not only the glycemic index
of a carbohydrate but also the nutrient value of the food
when making your choice.
Even with these guidelines it can sometimes be hard to tell
the glycemic effect of a carbohydrate. But when you are not
carrying a reference book around with you these guidelines
will help you take better care of your health and
well-being.
----------------------------------------------------
Mary Ann Copson is the founder of the Evenstar Mood &
Energy Wellness Center for Women. With Master's Degrees in
Human Development and Psychology and Counseling, Mary Ann
is a Certified Licensed Nutritionist; Certified Holistic
Health Practitioner; Brain Chemistry Profile Clinician; and
a Health, Wellness and Lifestyle Coach. Reconnect to your
physical, emotional, mental, psychological and spiritual
natural rhythms at
http://evenstaronline.com
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