Glycemic Index: What It Is and How to Use

The glycemic index (GI) is a ranking system that measures how quickly food raises blood sugar levels. It can help people manage their blood sugar, prevent type 2 diabetes, lose weight, and reduce the risk of heart disease.

How is GI measured?

The GI of a food is determined by comparing the rise in blood sugar after consuming that food to the rise in blood sugar after consuming white bread, which is given a GI of 100. Foods with a GI of:

- 55 or less are considered low-GI

- 56 to 69 are considered medium-GI

- 70 or higher are considered high-GI

What factors affect GI?

The GI of a food is affected by a number of factors, including:

* The type of carbohydrate in the food. Simple carbohydrates, such as those found in white bread, rice, and potatoes, have a high GI. Complex carbohydrates, such as those found in whole grains, beans, lentils, and vegetables, have a low GI.

* The amount of fiber in the food. Fiber can slow the absorption of carbohydrates, which can help lower the GI of a food.

* The cooking method. Cooking can also affect the GI of a food. For example, boiling potatoes raises their GI, while baking potatoes lowers their GI.

How can I use GI to make healthier food choices?

You can use GI to make healthier food choices by choosing foods with a low GI. This will help you keep your blood sugar levels stable, which can help you manage your weight, prevent type 2 diabetes, and reduce the risk of heart disease.

Here are some tips for choosing low-GI foods:

* Choose whole grains over refined grains.

* Choose fruits and vegetables over processed foods.

* Choose beans, lentils, and peas over meat.

* Limit your intake of sugary foods and drinks.

Talk to your doctor

The glycemic index can be a helpful tool for people with diabetes, prediabetes, or heart disease. However, it is important to talk to your doctor before making any major changes to your diet. Your doctor can help you develop a personalized eating plan that meets your individual needs.

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