For premium support please call:
For premium support please call: skinny konjac noodles
IF YOU FORGOT about the glycemic index after learning about it in middle school health class—there might be a reason.
A quick refresher: the glycemic index (GI) was created in the 1980s by David Jenkins, and measures how fast carbohydrates in food and drink raise your blood sugar on a scale of 1 to 100. Anything you eat or drink raises blood glucose levels differently, depending on a variety of factors, says Adiana Castro, R.D.N.
“The lower the GI number, the slower and smaller release of blood sugar in the body,” she says. “The higher-glycemic foods rapidly spike insulin and blood sugar, which leads to poor blood sugar management.”
That can lead to long-term issues including heart problems, nerve issues, and uncontrolled energy levels. Or at least that was the theory.
The glycemic index doesn't exactly tell the whole story becausse quantity, quality, and meal composition will also effect your glucose, too.
So, focusing solely on the GI number isn’t the best way to judge how healthy a food is. But, it's important to keep your blood glucose in check, and the GI scale can be a base of knowledge—especially if you have diabetes or struggle with blood sugar levels.
Keep reading to learn more about the GI scale and low glycemic foods to add to your diet.
Well, there are some important caveats to consider.
“Low GI foods can absolutely be part of a healthy diet,” says Kaitlyn Comeau, R.D. “But just because a food has a low GI, it doesn’t make it healthy by default. Some processed foods have low GI, but may still lack important nutrients."
It’s best to focus on the overall quality of the food, not just the GI number.
But, many low GI foods are great for the body because they are whole foods with increased amounts of protein, fat, and fiber. “Eating foods [high in protein, fat, and fiber], have been shown to help with lowering cholesterol, stabilizing blood sugar, and helping reduce fatty liver,” she says.
Inversely, if a food is high on the GI scale, it doesn't automatically mean it's bad for you. Some foods that spike blood sugar, like whole grains and potatoes, can be an integral part of a balanced diet. And, when paired with other nutrients, they might not spike your blood sugar as much.
“For example, baked russet potatoes are a high GI food, however, if you add protein and fat to the baked potato then the blood sugar response will be lower and be similar to a lower GI food,” Castro says.
Carbohydrates richer in protein, fat, and fiber like legumes, nuts, and broccoli have a lower GI value. Whereas refined carbohydrates and sugar have a higher GI value, like breakfast cereals, cakes and croissants, Castro says.
Remember: the lower the GI number, the less your blood sugar spikes when you eat it, but other factors contribute to this too.
Here’s how the GI scale is tiered:
"[Low GI] foods cause a slower rise in blood sugar, helping to keep energy levels steady. Foods that are high in fiber, complex carbs, or contain some fat or acidity tend to digest more slowly, which lowers their GI,” says Comeau. “Cooking methods and ripeness also affect the GI. For example, bananas can be low, medium, or high GI depending on how ripe they are — the riper the banana, the higher it scores on the GI scale and the more it impacts blood sugar.”
As we touched on previously, what you pair with carbs makes a difference too. “Meals high in fat and protein slow down digestion, so combining higher GI foods with low GI foods can help keep blood sugar levels balanced and sustain energy,” says Comeau.
This popular fruit is full of fiber and vitamin C, and falls at around 39 on the GI scale.
“Despite being sweet, their low GI comes from the fiber and acidity that slows down how quickly the sugar hits your bloodstream,” she says. Apples are also rich in the gut-friendly fiber pectin.
The fiber- and protein-rich food has a low GI score of 53 making it "a great option for keeping blood sugar stable and a versatile and healthy carb choice,” Comeau says.
“Barley is an ancient grain that’s rich in fiber, especially beta-glucan, which helps lower cholesterol,” says Comeau. “Its low GI, about 30, makes it a great option for keeping energy levels steady throughout the day.”
Castro is a fan of chickpeas, which scores a 28 on the GI scale.
“This plant protein is packed with fiber which promotes satiety and feelings of fullness,” she says.
Spinach comes in at 15 on the GI scale, which is pretty darn low.
“Leafy greens are nutritional powerhouses that contain vitamins, minerals and fiber,” says Castro. Sauté spinach in olive oil and tap off with a little bit of garlic powder or a squeeze of lemon juice for a practically no-effort side dish.
Unsweetened Greek yogurt has a score of 12 on the GI scale, says Castro, due to the high protein count in yogurt. Opt for plain, unsweetened Greek yogurt to keep the sugar content low (you can always add your own fruit or toppings like cinnamon and walnuts to add more flavor).
“Also look for live and active cultures to get the beneficial probiotics to your microbiome,” says Castro.
The Best Hair Growth Shampoos for Men to Buy Now
slow carb diet 25 Vegetables That Are Surprising Sources of Protein