The Glycemic Index (GI) ranks carbohydrate-containing foods on a scale from 0 to 100 according to the effect they may have on your blood-glucose (blood sugar) level. Simply speaking, foods with a higher GI cause a greater increase in your blood sugars than those with a lower GI. Beans, most fruits and low-starch vegetbkes have low GI values. For instance, a serving of boiled kidney beans has a GI of 23 and an apple is 40. Starchy vegetables, cereals and breads with refined flours have higher GI values. A slice of white bread has a GI of 70.
But things aren't always as simple as they may appear. Many factors are not taken into consideration when assigning foods their GI ratings. Among these are age, activity level, the amount of fiber in the food, how the food is cooked and other factors that effect blood sugar.
Does paying attention to the Glycemic Index help treat diabetes? The results from clinical studies have not been consistent - some have shown modest benefits, others have shown no effect.
Since GI is a complex issue, some health professionals prefer to monitor the grams of carbohydrates in various foods. Carbs are listed on food labels which makes them easier to track. Working with a dietitian, you can identify the approptiate level of carbohydrate intake, based upon your overall health.
The bottom line is that the Glycemic Index is no substitute for eating a balanced diet rich in whole-grain carbohydrates, fruits and vegetables.
