The Glycemic Index

 

The Glycemic Index

 

The Glycemic Index (GI) is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose (sugar) levels compared to a standard food.

The standard food is glucose or white bread.

Why should I eat foods with a low Glycemic Index?

Eating foods with a low Glycemic Index may help you to:

• Control your blood glucose (sugar) level


• Control your cholesterol level


• Control your appetite


• Lower your risk of developing heart disease


• Lower your risk of developing type 2 diabetes

Meal planning ideas

Use these meal planning ideas to include the Glycemic Index as part of healthy eating.

• Enjoy vegetables, most fruits and low-fat milk products with your meals. These are carbohydrate-rich foods that, in general, have low glycemic index.


• Plan your meals with foods in the low and medium Glycemic Index starch choices on the list that follows.


• Try foods such as barley, bulgar, or lentils, which have a low Glycemic Index.


• Consult a registered dietitian for help with choosing low GI foods, adapting recipes, and other ways to incorporate low GI foods in your meal plan.

If I eat foods with a low Glycemic Index can I eat as much as I want?

No. Using the Glycemic Index to choose foods is only one part of healthy eating.

Healthy eating also means:

• Eating at regular times


• Choosing a variety of foods from all food groups


• Limiting sugars and sweets


• Reducing the amount of fat you eat


• Including foods high in fibre


• Limiting salt

Remember that checking your blood glucose (sugar) before and two hours after a meal is the best way to know how your body handles the meal.

A lot of starchy foods have a high Glycemic Index (GI). Choose medium and low GI foods more often.

LOW GI (55 or less)*† Choose most often	MEDIUM GI (56-69)*† Choose more often	HIGH GI (70 or more)*† Choose less often
BREADS
100% stone ground whole wheat Heavy mixed grain Pumpernickel	Whole wheat Rye Pita	White bread Kaiser roll Bagel, white
CEREAL
All Bran™ Bran Buds with Psyllium™ Oat Bran™	Grapenuts™ Puffed wheat Oatmeal Quick oats	Bran flakes Corn flakes Rice Krispies™
GRAINS
Barley Bulgar Pasta/noodles Parboiled or converted rice	Basmati rice Brown rice Couscous	Short-grain rice
OTHER
Sweet potato Yam Legumes (lentils, chickpeas, kidney beans, split peas, soy beans, baked beans)	Potato, new/white Sweet corn Popcorn Stoned Wheat Thins™ Ryvita™ (rye crisps) Black bean soup Green pea soup	Potato, baking (Russet) French fries Pretzels Rice cakes Soda crackers

*expressed as a percentage of the value for glucose
† Canadian values where available

Adapted with permission from: Foster-Powell K, Holt SHA, Brand-Miller JC. International table of glycemic index and glycemic load values Am J Clin Nutr. 2002;76:5-56

 

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