Glycemic Index: Chart, Low Glycemic Foods and Diet and How to Use It

What is the Glycemic Index?

The glycemic index (GI) measures how various foods affect blood sugar levels. Food items are ranked on a scale of 0-100 based on their impact on blood glucose. In simple terms, foods with a high glycemic index cause rapid spikes in blood sugar levels, while those with low glycemic index have lesser impact.

Here’s a quick breakdown of glycemic index ratings:

• Low: 55 or less
• Medium: 56–69
• High: 70 or above

Foods that contain no carbohydrates such as meat, fish, poultry, nuts, seeds, herbs, spices, and oils are not assigned a glycemic index value. It's important to note that factors like nutrient composition, cooking method, and ripeness of fruits and vegetables also affect glycemic index value.

How is the Glycemic Index Determined?

Several factors influence the glycemic index of a food.

These include:

• Nutrient Composition: Foods that are high in refined carbohydrates and sugar are digested rapidly, resulting in a high glycemic index. In contrast, foods that are rich in protein, fat, or fiber generally have a low glycemic index.
• Cooking Method: The way you cook your food can influence its glycemic index. For instance, boiling potatoes increases their glycemic index compared to baking or roasting.
• Ripeness and Processing: The ripeness of fruits and vegetables can influence their glycemic index. Generally, more ripe or processed foods have a higher glycemic index compared to those that are less ripe or unprocessed.

Remember, the glycemic index is not the same as the glycemic load (GL). GL considers not just the type of carbohydrates in the food but also the quantity consumed, offering a more realistic indication of how it may affect blood sugar levels.

What is a Low Glycemic Diet?

A low glycemic diet involves choosing foods with a low glycemic index over those with a high glycemic index. Following this diet can be particularly beneficial for people with diabetes or those trying to lose weight.

Here's why:

• Improved blood sugar regulation: A low glycemic diet helps regulate blood sugar levels, reducing the risk of sudden spikes and crashes.
• Increased weight loss: Several studies suggest that sticking to low glycemic foods can support short-term weight loss.
• Benefits for people with fatty liver disease: A low glycemic diet may reduce liver fat and liver enzyme levels in people with non-alcoholic fatty liver disease.

Benefits of a Low Glycemic Index Diet

Making the switch to a low glycemic diet comes decked with numerous benefits:

• Better Blood Sugar Control: A low glycemic diet helps maintain balanced blood sugar levels, reducing instances of hypoglycemia and hyperglycemia.
• Weight Management: This diet promotes satiety, thereby aiding in weight management.
• Heart Health: Consuming low glycemic foods has been linked to a decreased risk of heart disease.
• Reduced Insulin Resistance: A low-GI diet may reduce insulin resistance, a crucial factor in developing type II diabetes and PCOS.
• Improved Digestive Health: Foods with low glycemic index often contain more fibre, promoting better digestive health.

Indian Foods with Low Glycemic Index

If you're considering a low glycemic diet, here are some Indian foods to include in your regimen:

• Cereals and Grains: Whole wheat, brown rice, quinoa
• Fruits: Apples, oranges, peaches
• Vegetables: Spinach, broccoli, bell peppers
• Legumes: Lentils, chickpeas, kidney beans
• Nuts and Seeds: Almonds, walnuts, flax seeds

Indian Foods with High Glycemic Index

While adopting a low glycemic diet, limit the consumption of Indian foods with a high glycemic index like:

• White rice
• Instant oatmeal
• White bread
• Cornflakes
• Potatoes
• Watermelon
• Jaggery
• Pumpkin

Indian Foods with Moderate Glycemic Index

Certain Indian foods have a moderate glycemic index and can be consumed in moderation:

• Bananas
• Pineapples
• Sweet corn
• Beets

Glycemic Index (GI) Chart

Here is a comprehensive glycemic index chart with low, medium, and high glycemic index foods:

Low Glycemic Index Foods (GI ≤ 55)

Medium Glycemic Index Foods (GI 56-69)

High Glycemic Index Foods (GI ≥ 70)

FAQs

How can I calculate the glycemic index of packaged food?

Calculating the glycemic index of packaged foods involves some simple maths.

• Look at the nutrition facts label on your food package and find out the amount of carbohydrates it contains per serving.
• Then use the GI value of that specific food (you can find this by searching "glycemic index of [name of food]" online).
• Now, multiply this GI value by the number of grams of carbohydrate per serving and divide by 100.
• This will give you an estimate of how much this particular serving will raise your blood sugar compared to eating pure glucose.

What are the benefits of having a diet rich in low glycemic index food?

Eating foods with a low glycemic index can lead to many health benefits:

• Improved diabetes control: Low glycemic index foods are broken down more slowly, resulting in a gradual and steady release of glucose into the bloodstream. This can help manage blood glucose levels and prevent spikes.
• Better weight management: Foods with a low glycemic index tend to keep you feeling full for longer, reducing the chance of overeating and aiding in weight management.
• Reduced risk of heart disease: A diet rich in low glycemic index foods can help lower cholesterol levels, thus reducing the risk of heart disease.
• Enhanced physical endurance: Consuming low glycemic index meals a few hours before long-distance running or other endurance events can improving the exercise capacity.

How can I include low glycemic index food in my diet?

Integrating low glycemic foods into your diet can be relatively straightforward:

• Choose whole grains: Whole-grain bread, brown rice, and oats have lower glycemic index values compared to their refined counterparts.
• Include more fruits and vegetables: Most non-starchy vegetables and fruits have a low glycemic index.
• Opt for legumes: Foods like beans, chickpeas, and lentils have very low GIs.
• Incorporate lean proteins: Fish, chicken, eggs, and lean meat have minimal effect on blood glucose levels.

Conclusion

Keep in mind that balance is crucial—it’s not always necessary or feasible to choose only low glycemic index foods. Combining a high GI food with a low GI option can lead to an intermediate GI for that meal. Using a glycemic index chart or the glycemic index food chart can be powerful tools in managing your health, whether for diabetes control, weight management, or overall wellness.

Don't hesitate to seek professional advice for specific dietary needs or medical conditions. Metropolis Labs provides a comprehensive health check-ups and at-home blood sample collection services to help you monitor your health effectively. Our expert team of blood collection technicians ensure accurate results processed in our advanced diagnostic labs. For more details or to book an at-home sample collection, visit our website today!