How to Use the Glycemic Index - WebMD

Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same ... MenuMedicalReferenceVideoSlideshows&ImagesQuizzesNewsArchiveGeneralDiabetesType1DiabetesType2DiabetesGestationalDiabetesNewsReferenceSlideshowsQuizzesVideosQuestions&AnswersType2DiabetesCommunityMedicationsFindanEndocrinologistOverview&TypesSymptoms&DiagnosisTreatments&CareLiving&ManagingRelatedConditionsBloodGlucoseTrackerBloodSugarControlDiabeticNeuropathyEyeProblemsAssessmentHeartDiseaseInsulinInsulinomaLivingHealthyMetabolicSyndromeOralCarePrediabetesMoreRelatedTopicsDiabetesGuideMenuMedicallyReviewedbyMichaelDansinger, MDonFebruary07,2021InthisArticleWhatIstheGlycemicIndex?GlycemicIndexCanChangeTheBiggerPicture:GlycemicLoadandaGoodDietSomefoodscanmakeyourbloodsugarshootupveryfast.That'sbecausecarbohydrateslikerefinedsugarsandbreadareeasierforyourbodytochangeintoglucose,thesugaryourbodyusesforenergy,thanmoreslowlydigestedcarbslikethoseinvegetablesandwholegrains.Eatalotofthoseeasycarbohydratesandyou'llhaveahardtimecontrollingyourbloodsugar,evenwithinsulinanddiabetesmedications.Theglycemicindexgivesyouawaytotellslower-acting"goodcarbs"fromthefaster"badcarbs."Youcanuseittofine-tuneyourcarb-countingandhelpkeepyourbloodsugarmoresteady.WhatIstheGlycemicIndex?Glycemicindexisanumber.Itgivesyouanideaabouthowfastyourbodyconvertsthecarbsinafoodintoglucose.Twofoodswiththesameamountofcarbohydratescanhavedifferentglycemicindexnumbers.Thesmallerthenumber,thelessimpactthefoodhasonyourbloodsugar.55orless=Low(good)56-69=Medium70orhigher=High(bad)Lookfortheglycemicindexonthelabelsofpackagedfoods.YoucanalsofindglycemicindexlistsforcommonfoodsontheInternet.OregonStateUniversity hasonewithmorethan100.Oraskyourdietitianornutritioncounselor.Foodsthatareclosetohowthey'refoundinnaturetendtohavealowerglycemicindexthanrefinedandprocessedfoods.GlycemicIndexCanChangeThatnumberisastartingpointonpaper.Itcouldbedifferentonyourplate,dependingonseveralthings.Preparation.Fat,fiber,andacid(suchaslemonjuiceorvinegar)lowertheglycemicindex.Thelongeryoucookstarcheslikepasta,thehighertheirglycemicindexwillbe.Ripeness.Theglycemicindexoffruitslikebananasgoesupastheyripen.Otherfoodseatenatthesametime.Bringdowntheoverallglycemicindexofamealbycombiningahigh-glycemicindexfoodwithfoodsthathavelowerones.Yourage,howactiveyouare,andhowfastyoudigestfoodalsoaffecthowyourbodyreactstocarbs.Ifyouhaveadiabetescomplicationcalledgastroparesis,whichdelaysyourstomachfromemptying,yourbodywillabsorbfoodmuchmoreslowly.TheBiggerPicture:GlycemicLoadandaGoodDietTheglycemicindexshouldn'tbetheonlythingyouconsiderwhenmakingchoicesaboutwhattoeat.Thefactafoodhasalowglycemicindexdoesn'tmeanit'ssuper-healthy,orthatyoushouldeatalotofit.Calories,vitamins,andmineralsarestillimportant.Forexample,potatochipshavealowerglycemicindexthanoatmealandaboutthesameasgreenpeas.Butoatmealandgreenpeashavemorenutrients.Portionsizesmatter,too.Themoreofwhateverkindofcarbsyoueat,themorethey'llaffectyourbloodsugar.That'swhattheglycemicloadtellsyou.It'sanumberyoumayseealongwiththeglycemicindexinlists.Thinkofitastheglycemicindexforaspecificamountofthatfood.Glycemicloadhelpsyouaccountforboththequantityandthequalityofyourcarbsatthesametime.Lessthan10islow;morethan20ishigh.Foradietwithalowerglycemicload,eat:Morewholegrains,nuts,legumes,fruits,vegetableswithoutstarch,andotherfoodswithalowglycemicindexFewerfoodswithahighglycemicindex,likepotatoes,whiterice,andwhitebreadLessofsugaryfoods,includingcandy,cookies,cakes,andsweetdrinksYoucanstilleatfoodswithahighglycemicindex.Justenjoytheminsmallerportions,andoffsetthemwithnutritious,low-glycemicindexfoodswhenyoudo.NextArticleOptimalServingSizesforDiabetesDiabetesGuideOverview&TypesSymptoms&DiagnosisTreatments&CareLiving&ManagingRelatedConditionsHowtoStartExercisingWithDiabetesDiabetesManagementin10MinutesImagesofDiabeticRetinopathyandOtherVisionProblemsIsYourType2DiabetesUnderControl?WhyAmIAlwaysHungry?BestandWorstFoodsforDiabetesAVisualGuidetoType2DiabetesCelebritiesWithDiabetesHowtoUsetheGlycemicIndexGlycemicIndexDietPlanReview,Foods,andMoreHypoglycemia(LowBloodSugar)HyperglycemiaandDiabetesHowtoHandleanInsulinOverdoseGlycemicIndexTopicsGettingPasttheGuiltofType2Seehowonepatientlearnedtomanageherweightanddiet.ManagingYourDiabetesAreyour'good'habitsdoingharm?3TypesofExerciseHowtheyhelpdiabetes.Type2DiabetesAreyouatrisk?VideoSmallStepstoManageYourBloodSugarSlideshowBestDietsforDiabetesSlideshowBestExercisesforDiabetesVideoHowtoStartExercisingWithType2ArticlePrediabetes:7StepstoTakeNowSlideshowType2Diabetes:WhatIsIt?SlideshowTipsforDealingWithNervePainSlideshowWhatYourFeetSayAboutYourHealthSurprisingHabitstoBreakforDiabetesIsYourDiabetesUnderControl?10-MinuteDiabetesTipsDiabetes:HowtoCountCarbsDiabetesDietDosandDon'tsVideo:Type1DiabetesMythsHealthSolutionsPenisCurvedWhenErect?CouldIhaveCAD?TreatBentFingersTreatHR+,HER2-MBCTiredofDandruff?BenefitsofCBDRethinkMSTreatmentAFib-RelatedStrokesRiskofaFutureDVT/PEIsMyPenisNormal?RelapsingMSOptionsLiverTransplantsSaveLivesFinancePlasticSurgeryBentFingerCausesLivingWithPsoriasis?MissingTeeth?MorefromWebMD5TipstoHelpWithRelapsingMSHowtoThriveWithNarcolepsyReliefforBlockedHairFolliclesPsoriaticArthritisandYourSleepWhatPsoriasisFeelsLikeFirstPsoriaticArthritisFlareTalkingtoYourDoctorAboutRACrohn's:A'Full-Body'DiseaseAvoidingCrohn’sFlaresHealthBenefitsofHempSeedOilLiveBetterWithPsoriaticDiseaseTypesofB-CellTherapyforMS5HealthBenefitsofHempWhyProstateCancerSpreadsLivingwithAdvancedBreastCancerWhereBreastCancerSpreads