GI INDEX…WHY IS IT IMPORTANT?
The glycemic index or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly in the blood stream have a high GI. Carbohydrates that break down more slowly, releasing glucose more gradually in the blood stream, have a low GI. A lower GI suggests slower rates of digestion and absorption of the food’s carbohydrates. It also equates to lower insulin demands.
Insulin helps glucose get into cells where it can be used for energy. But once our immediate energy needs have been met, extra glucose can be stored in our muscles and liver for later use. If those storage areas are full, but we still have extra glucose floating around in our bloodstream, then insulin will help our bodies store this excess sugar as fat.
To avoid the storage of fat by insulin, it is important to concentrate on eating dense complex carbohydrates (low GI foods), rich in minerals, nutrients and fiber. The consumption of these complex carbohydrates will help to keep your insulin levels at a steady state, maximizing absorption of nutrients and minerals while minimizing erratic rises and falls in your insulin level (and subsequently decreasing unnecessary fat storage).
Here’s a list of carbohydrates and their corresponding GI…take a look and remember, the lower the number, the better (these are the best foods for weight loss and optimal health)!
VEGGIES -VERY LOW GI (<30)…eat them up! Zucchini, spinach, peppers, onions, mushrooms, lettuce, alfalfa sprouts, artichokes, arugula, asparagus, fennel, cucumber, cabbage, squash, brussel sprouts, bell peppers, broccoli, chives, leeks, celery, cauliflower, chili peppers, eggplant, raw carrots, green beans
VEGGIES-MODERATE GI (30-50) Soybeans, edamame, chickpeas, lentils, black beans, lima beans, kidney beans, white beans, black-eyed peas
VEGGIES-VERY HIGH GI (>50)…watch these! Peas, taro, corn, canned red beets, cooked carrots
FRUITS-VERY LOW (<30) Olives, avocado, limes, lemons, raspberries, blackberries, grapefruit, cherries, tomatoes
FRUITS-LOW GI (30-50) Apples, nectarines, peaches, pears, strawberries, oranges, dried apricots, plums, figs
FRUITS-HIGH (GI >50) Apricots, bananas, blueberries, cantaloupe, kiwi, grapes, mango, melon, pineapple, watermelon
NUTS AND SEEDS –VERY LOW GI (<30) Peanuts, brazil nuts, pumpkin seeds, sunflower seeds, pecans, almonds, hazelnuts, walnuts
CEREALS, BREADS, PASTAS-LOW GI (< or = 50) Quinoa, muesli, rye, unrefined bread, unrefined pasta, buckwheat, whole grain pasta, whole wheat bread, all bran cereal, sourdough bread
CEREALS, BREADS, PASTAS-HIGH GI (> 50) Steel-cut oats/oatmeal, semolina/cream of wheat, hamburger roll, couscous, refined cereal, corn flakes, white enriched bread, white bagel, white dinner roll, white Kaiser roll, crackers
PASTAS, POTATOES, RICE-LOW GI (< or = 50) Wild rice, Yams, whole wheat spaghetti, durum spaghetti, basmati rice, sweet potatoes, brown rice
PASTAS, POTATOES, RICE-HIGH GI (>50) White pasta, potatoes, french fries, risotto, rice cakes, precooked rice
