My Truths #84 (Glycemic Index)
The Glycemic Index is an interesting tool for managing the hormone insulin. Food is graded on an index known as the Glycemic Index or GI. The GI measures how quickly foods raise blood sugar levels in the body. Foods with a high GI (on a scale of 0-100) create a rapid blood sugar response. Sugar is rated at 100. Meat & eggs are 0. Most other foods fall somewhere on the spectrum…carbs falling at the high end.
A carb’s impact on blood sugar is reduced when eaten with protein, fats, fibre or a combination of these foods. The combined GI of your meal is called Glycemic Load or GL. The GL is basically a weighted average of the GI of the food consumed individually. To manage your insulin response to the foods you eat it’s helpful to focus on foods that fall lower on the GI index. If and when you do chose higher GI foods make an effort to balance them out by combining them with lower GI foods.
The GI of food is good to understand and it might make sense to know where the foods you enjoy regularly fall but don’t see it as another thing to start obsessing about. That being said there are lots of tools on-line to help you find out find the GI of a food. The University of Sydney, Australia has one that looks pretty good. Link below…