By Stefanie Copple, Registered Dietitian
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The glycemic index (GI) is a measure of how much a carbohydrate-rich food raises your blood sugar level. Carbohydrates are found in many foods such as grains, fruits, vegetables, legumes, lentils, and dairy products. The more a food raises ones blood sugar, the higher the glycemic index score (or number) it receives.
A diet that focuses more on lower glycemic index foods has its health benefits. Research shows that there is a reduction in risk for type 2 diabetes and lowered cholesterol. It may also help with weight loss, as many low glycemic index foods are high in fibre. Fibrous foods take longer to digest thereby keeping our appetite better managed. The longer a food takes to digest, the slower our blood sugar rises.
There are many influences on why a food has a low or high glycemic index score; however to start implementing a low glycemic index diet, begin by familiarizing yourself with foods that are considered to have a high or low GI value.
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High GI foods include sugar, jams, jellies, and other sweets along with several other foods from the grain group. These include foods made with white flour such as white bread, bagels, crackers, pancakes, waffles, and many processed cereals.
Low GI foods include high-fibre breads and cereals, such as steel cut oats and products made from 100% whole grains. Almost all whole fruits and vegetables have a low GI score, including broccoli, spinach, cucumbers, peppers, sweet potatoes, apples, oranges, plums, and berries. Most dairy products are low as well as lentils and legumes such as chickpeas, kidney beans, and black beans.
If you are interested in learning more about the Glycemic Index and incorporating this approach into your daily diet, consider booking a consultation with our Registered Dietitian. Additionally, a well-written and reliable book on GI, is The Glucose Revolution: by Brand-Miller, Wolever, Colaguiri and Foster-Powell.
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Breakthrough Junction offers nutrition and life coaching services through the expert team of Stefanie Copple a Registered Dietitian and Gaynor Levisky a Certified Life Coach.
