Table 1 includes GI and GL values of selected foods relative to pure glucose Originally written in by: Jane Higdon, Ph. Updated in December by: Jane Higdon, Ph. Updated in February by: Victoria J. Drake, Ph. Updated in March by: Barbara Delage, Ph.
Reviewed in March by: Simin Liu, M. Liu S, Willett WC. Dietary glycemic load and atherothrombotic risk. Curr Atheroscler Rep. Glycaemic index methodology. Nutr Res Rev. Nutr Metab Cardiovasc Dis.
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Dietary glycemic index and glycemic load are associated with high-density-lipoprotein cholesterol at baseline but not with increased risk of diabetes in the Whitehall II study. Dietary glycemic index and glycemic load and the risk of type 2 diabetes in older adults. Dietary glycemic index and risk of type 2 diabetes mellitus in middle-aged Japanese men.
Dietary glycemic index, glycemic load, and digestible carbohydrate intake are not associated with risk of type 2 diabetes in eight European countries. Glycemic index and glycemic load and their association with C-reactive protein and incident type 2 diabetes. J Nutr Metab. Prospective study of dietary carbohydrates, glycemic index, glycemic load, and incidence of type 2 diabetes mellitus in middle-aged Chinese women.
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Evidence-based nutritional approaches to the treatment and prevention of diabetes mellitus. American Diabetes Association. It is limited to assessing whether food has readily available carbohydrates which can be absorbed quickly.
A good example is a carrot. With a GI ranking of 71, it would seem that this humble root vegetable could raise blood sugar markedly, however, because of their water and fibre content, the actual impact that a carrot has on blood sugar is minimal — hence the very low Glycemic Load ranking of 3. In this case, if we were to use GI to influence our food choices, a whole host of health benefits could be lost — carrots are a dynamic source of anti-oxidants and minerals, and contain the potent anti-cancer substance — alpha-carotene.
Glycemic Load: Many doctors and dieticians feel that the Glycemic Load GL ranking system, is a much better yardstick by which to determine how a food will affect blood sugar and sugar reducing hormone levels. In comparison, the GL indicator is a measure of the number of carbohydrates in a serving of food, making it a stronger predictor of what will happen to blood sugar.
Foods which are ranked at less than 10 are considered low GL, whereas those with a value higher than 20 are considered to be high GL. The limitation of this ranking system is that eating a diet of exclusively low GL foods does not necessarily represent a nutrient-dense nutrition plan. Healthy, low-GI carbohydrates do form a big portion of low-GL foods, but so do other foods which are very high in protein or unhealthy fats.
Digesting and absorbing carbohydrates The digestive system breaks down carbohydrates in foods and drinks into simple sugars, mainly glucose. The glycaemic index GI The glycaemic index GI is a way of ranking carbohydrate-containing foods based on how slowly or quickly they are digested and increase blood glucose levels over a period of time — usually two hours. These ranges, along with some example foods, include: low GI less than 55 — examples include soy products, beans, fruit, milk, pasta, grainy bread, porridge oats and lentils medium GI 55 to 70 — examples include orange juice, honey, basmati rice and wholemeal bread high GI greater than 70 — examples include potatoes, white bread and short-grain rice.
For instance, although both ripe and unripe bananas have a low GI less than 55 , an unripe banana may have a GI of 30, while a ripe banana has a GI of Fat and acid foods like vinegar, lemon juice or acidic fruit slow the rate at which the stomach empties and slow the rate of digestion, resulting in a lower GI. Cooking and processing can also affect the GI — food that is broken down into fine or smaller particles will be more easily absorbed and so has a higher GI.
Foods that have been cooked and allowed to cool potatoes, for example can have a lower GI when eaten cold than when hot for example, potato salad compared with hot baked potato. This is important, as most foods are eaten as part of a meal and this affects the GI value of foods. For example, eating cornflakes a higher GI food with milk a lower GI food will reduce the overall effect of the cornflakes and milk meal on blood glucose levels. Glycaemic Load GL The amount of the carbohydrate-containing food you eat affects your blood glucose levels.
However, because their GIs differ the apple is low while the baked potato is high , their GLs also differ, which means the baked potato will cause the blood glucose level of the person eating it to rise more quickly than the apple.
GI and exercise Eating low GI foods two hours before endurance events, such as long-distance running, may improve exercise capacity. Using the GI as a guide to healthy eating The GI can be considered when choosing foods and drinks consistent with the Australian Guide to Healthy Eating , but there are limitations. Choosing between high and low GI foods The best carbohydrate food to eat varies depending on the person and situation. For example, people with type 2 diabetes or impaired glucose tolerance have become resistant to the action of insulin or cannot produce insulin rapidly enough to match the release of glucose into the blood after eating carbohydrate-containing foods.
This means their blood glucose levels may rise above the level considered optimal. Now consider two common breakfast foods — cornflakes and porridge made from wholegrain oats.
The rate at which porridge and cornflakes are broken down to glucose is different. Porridge is digested to simple sugars much more slowly than cornflakes, so the body has a chance to respond with production of insulin, and the rise in blood glucose levels is less.
For this reason, porridge is a better choice of breakfast cereal than cornflakes for people with type 2 diabetes. It will also provide more sustained energy for people without diabetes. On the other hand, high GI foods can be beneficial at replenishing glycogen in the muscles after strenuous exercise.
When your blood sugar spikes, the body releases extra insulin to bring down your blood sugar. If your body is asked to release extra insulin on a regular basis, it begins to lead to insulin resistance for many people and diabetes -- especially if diabetes is in your family. SW: Yes. Consuming low GL and GI foods keeps us satiated longer because these foods are more slowly broken down for glucose utilization. The result is that you feel fuller for longer.
When you consume high GL and GI foods, blood sugar levels spike which causes a short-term feeling of fullness, but then blood sugars plummet which causes you to crave food again and you ultimately end up consuming excess calories, which contributes to weight gain. Q: If someone is trying to watch their weight, or has diabetes and wants to keep their blood sugar more stable, can you give us a sample low glycemic load menu?
Lunch 3oz. Dinner 3oz. SW: Some evidence suggests GL and GI diets can benefit overall health -- especially for people with diabetes, although, more conclusive research is needed to know for sure. People who favor these rankings feel that GL and GI diets can help in the treatment and prevention of chronic diseases.
Detractors note that selecting foods only by using GL and GI could cause people to choose bacon rinds over watermelon. I think we each have to decide for ourselves. Visit her web site Diabetes Stories. A leading expert on flourishing with diabetes and an international inspirational speaker.
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