Here is another great article I found on WebMD.com... Enjoy!
How to Use the Glycemic Index
Written by WebMD Editorial
Contributors
Medically Reviewed by Michael
Dansinger, MD on March 18, 2023
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Some foods can make your blood sugar shoot up very fast.
That's because simple carbohydrates like refined sugars and bread are easier for your
body to change into glucose, the sugar your body uses for energy, than more
slowly digested complex carbs like those in vegetables, whole grains and legumes. Eat a lot of
those simple carbohydrates and you'll have a hard time controlling your blood
sugar, even with insulin and diabetes medications.
The glycemic index gives you a way to tell slower-acting
"good carbs" from the faster "bad carbs." You can use it to
fine-tune your carb-counting and help keep your blood sugar more steady.
What Is the Glycemic Index?
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 amount of
carbohydrates can have different glycemic index numbers.
The smaller the number, the less impact the food has on your
blood sugar.
55 or less = Low (good)
56- 69 = Medium
70 or higher = High (bad)
Look for the glycemic index on the labels of packaged foods.
You can also find glycemic index lists for common foods on the Internet. Oregon
State University has one with more than 100. Or ask your dietitian or
nutrition counselor.
Foods that are close to how they're found in nature tend to
have a lower glycemic index than refined and processed foods.
Glycemic Index Can Change
That number is a starting point on paper. It could be
different on your plate, depending on several things.
Preparation. Fat, fiber, and acid
(such as lemon juice or vinegar) lower the glycemic index. The longer you cook
starches like pasta, the higher their glycemic index will be.
Ripeness. The glycemic index of fruits like bananas goes
up as they ripen.
Other foods eaten at the same time. Bring down the
overall glycemic index of a meal by combining a high-glycemic index food with
foods that have lower ones.
Your age, how active you are, and how fast you digest food also affect how your body reacts to carbs. If you have a diabetes complication called gastroparesis, which delays your stomach from emptying, your body will absorb food much more slowly.
The Bigger Picture: Glycemic Load and a Good Diet
The glycemic index shouldn't be the only thing you consider
when making choices about what to eat. The fact a food has a low glycemic index
doesn't mean it's super-healthy, or that you should eat a lot of it.
Calories, vitamins,
and minerals are still important.
For example, potato chips have a lower glycemic index than
oatmeal and about the same as green peas. But oatmeal and green peas have more
nutrients.
Portion
sizes matter, too. The more of whatever kind of carbs you eat, the
more they'll affect your blood sugar. That's what the glycemic load tells you.
It's a number you may see along with the glycemic index in lists. Think of it
as the glycemic index for a specific amount of that food.
Glycemic load helps you account for both the quantity and
the quality of your carbs at the same time. Less than 10 is low; more than 20
is high.
For a diet with a lower glycemic load, eat:
More whole grains, nuts, legumes, fruits, vegetables without
starch, and other foods with a low glycemic index
Fewer foods with a high glycemic index, like potatoes, white
rice, and white bread
Less of sugary foods,
including candy, cookies, cakes, and sweet drinks
You can still eat foods with a high glycemic index. Just
enjoy them in smaller portions, and offset them with nutritious, low-glycemic
index foods when you do.
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As with most things in life, moderation is key. Don't deprive yourself of everything, but be sensible about what your diabetic meal plan includes. I love to use pasta as an example here. The glycemic index of regular pasta is in the high end of the low range, making it "good". The problem is that a sensible portion of macaroni is about 1/2 cup or roughly 2 ounces of cooked macaroni.....
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R