Glycemic Index
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The glycemic index was created to quantify the degree in which carbohydrates raise blood glucose levels. Since all carbohydrates do not raise glucose levels at the same rate, a standard had to be created to help understand the impact of different carbohydrates on glucose levels. The glycemic index uses white bread as its baseline and assigns it a value of 100.
Other carbohydrates with equal calories are compared to white bread and their ability to raise glucose levels are compared and assigned a value. An example would be a carbohydrate which raises the glucose levels half as much as the baseline (white bread) would be assigned a glycemic index rate of 50 or a GI 50. Another example would be a carbohydrate that raises the glucose levels 1 1/2 times that of white bread would have a glycemic index of 150.
The glycemic index is a helpful but not fool proof tool. There are several factors that can affect the true glycemic index of foods. The GI can vary depending whether the food being measured is eaten alone or in combination with other foods. Also, the glycemic index may vary for the same foods based on the processing and preparation.
Carbohydrates and Glycemic Index
Whether or not the glycemic index is a 100% fail proof tool, there are some basic lessons to learn from it. It is usually better to consume foods with a low glycemic index vs. a high glycemic index. The goal for diabetics is to try to select carbohydrates with a low glycemic index in order to minimize the glucose response as much as possible. A GI of 55 or less is usually considered to have a low GI, vs. a GI of 70 or more would be considered high.
Glycemic Index and The Diabetes Diet
Eating foods with a low glycemic index is a basic component of eating a healthy well balanced diet. If you enjoy carbohydrates like bread, pasta, and rice, you can still make them part of your diet. Try eating more whole grain breads and pastas, and replace white rice with brown rice. These simple changes will help you achieve your diet and nutrition goals with out giving up your favorite types of foods. Remember, the key is consuming the right balance between proteins, fats, and carbohydrates while managing your total caloric intake.
At "life with diabetes" we understand that diabetes is a very serious disease. We strive to provide you with valuable information like the glycemic index to help make living with diabetes easier.