Glycemic Index: Understanding It and It’s Dietery Application
The glycemic index measures how quickly a food causes a rise in the body’s glucose level. This is based on how slowly or quickly a carbohydrate is digested. This, in effect, can cause either a slow and gentle rise in the body’s glucose and insulin levels or a rapid spike and drop, resulting in a crash sensation, aka, “midday slump.” Avoiding the crash is best achieved by choosing from lower glycemic index carbohydrate sources and pairing them with healthy fats and lean proteins to help stabilize the glucose and insulin levels.
Below is a list of carbohydrates and where they fall on the glycemic index. This graph was collected from the Mayo Clinic.
Low-GI Foods (55 or Less)
Foods GI
Apple 36
Apple juice 41
Banana 51
Barley 28
Carrots, boiled 39
Chapatti 52
Chickpeas 28
Chocolate 40
Dates 42
Ice cream 51
Kidney beans 24
Lentils 32
Mango 51
Orange 43
Orange juice 50
Peaches, canned 43
Plantain 55
Rice noodles 53
Rolled oats 55
Skim milk 37
Soya beans 16
Soy milk 34
Spaghetti, white 49
Spaghetti, whole grain 48
Specialty grain bread 53
Strawberry jam 49
Sweet corn 52
Taro, boiled 53
Udon noodles 55
Vegetable soup 48
Whole milk 39
Yogurt, fruit 41
Medium-GI Foods (56 to 69)
Foods GI
Brown rice, boiled 68
Couscous 65
French fries 63
Millet porridge 67
Muesli 57
Pineapple 59
Popcorn 65
Potato chips 56
Pumpkin, boiled 64
Soda, non-diet 59
Sweet potato, boiled 63
Wheat flake biscuits cereal 69
Wheat roti 62
High-GI Foods (70 to 100)
Foods GI
Cornflakes 81
Instant oatmeal 79
Potato, boile 78
Potatoes, instant mashed 87
Rice milk 86
Rice porridge 78
Rice crackers 87
Unleavened wheat bread 70
Watermelon 76
White rice, boiled 73
White bread (wheat) 75
Whole wheat bread 74
“How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.”-Mayo Clinic
However, for intended weight loss, the amount of carbs taken in can be reduced to 50-150 grams, depending on your activity level and type of exercise performed.
The foods on the lower glycemic index are absorbed slower and, thus, cause a slower rise and fall of glucose/insulin, whereas, the higher glycemic index foods will cause a more rapid spike and fall in glucose/insulin. It is recommended to obtain the majority of your carbohydrate intake from lower glycemic index foods: veggies, fruits, and whole grains, the less processed, the better. Bumped up fiber content in your carbohydrates is especially important for minimizing glucose spikes, decreasing cholesterol levels, and optimizing good gut health. If any of the higher glycemic index foods are ingested, this is best done shortly before a high intensity workout, when the body is going to utilize energy/glucose obtained from those carbs.
It is always important to pair carbohydrate intake with protein and healthy fats to stabilize glucose and subsequent insulin spikes.
Your fat intake should primarily come from unsaturated sources. Healthy fats include olive oil, olives, avocado oil, avocados, walnuts, pistachios, pecans, and seeds.
For protein, lean cuts of meat, such as chicken and fish, are recommended. When eating beef, grass fed, grass finished is optimal for less saturated fat and an increase in protein content. Eggs are always an easy and affordable option. Tofu/soy are great vegan alternative sources of protein.
Our plates should consist of 50% veggies, 25% carbs, and 25% protein. In general, palm size is one serving of protein. Depending on your size, muscle mass, and activity goals, you may need more protein. Make sure to get in 9-11 servings of fruits and veggies (more veggies than fruit as fruits come with more natural sugars).
Eating this overall well-balanced diet which minimizes glucose and insulin spikes, will reduce risk of both systemic inflammation and weight gain.
Happy Eating!
