Essentials Facts about the Glycemic Index
- True of False: The GI measures how a carbohydrate-containing food raises blood glucose.
- True of False: Oatmeal has a higher GI than chocolate.
- True of False: Long-grain white rice has a lower GI than brown rice.
- True of False: The more ripe a fruit or vegetable is, the lower the GI.
- True of False: The GI is a better tool than carbohydrate counting.
- True of False: All meats and fats do not have a GI.
Here are the answers:
- True. Foods with
carbohydrates are given a number based on how they compare to
glucose or white bread. A high GI rating means it will raise blood
glucose more than a food with a medium or low GI. For example, a
plain white baguette has a GI of 95 when compared to glucose. A
wheat tortilla has a much lower GI of 30. The average apple has a GI
of 39 and most nuts have a GI of 13. The effects of consuming high
GI food is made more moderate when also consuming low GI food. Visit
post by Harvard University to find out what foods are low or high
on the GI.
- True. Grains are
generally not a great food choice for individuals with diabetes.
Oatmeal is a good choice however, even though it has a higher GI
than chocolate. This is because it is high in fiber, which
normalizes the glycemic effect.
- True. It is
important to take into consideration the variety of GI that exists
within categories to understand what has a higher GI than other
foods. For example, converted long-grain white rice has a lower GI
than brown rice, but short-grain white rice has a higher GI than
- False. As fruits or
vegetables become ripe or are stored longer, their GI increases.
- False. Counting GI
can be helpful for some individuals who need to take into
consideration their glucose consumption However no single diet or
meal plan will work universally for people with diabetes. According
to the American Diabetes Association, “the
important thing is to follow a meal plan that is tailored to
personal preferences and lifestyle and helps achieve goals for blood
glucose, cholesterol and triglycerides levels, blood pressure, and
weight management.” Different kinds of carbohydrates have
different affects on blood glucose, which is with the GI can be
useful for knowing more precisely what your blood glucose levels
will be and assist in achieving your goals.
- True. Unprocessed
meats and fats do not contain carbohydrates, and therefore have no
glucose. However, processed animal products such as hot dogs and
lunch meats have some glucose because sugar and other carbohydrates
have been added.
If you would like to maintain moderate blood sugar levels, Kay's Naturals snacks and cereals are a good option. All of our food has a low GI and is safe for individuals with diabetes. Shop online at kaysnaturals.com.
Diabetic Diet, http://www.diabetes-guide.org/
Glycemic Index and Diabetes, www.diabetes.org
Glycemic index and glycemic load for 100+ foods, http://www.health.harvard.edu/
International table of glycemic index and glycemic load values, ajcn.nutrition.org