{"id":15009,"date":"2016-05-26T12:09:29","date_gmt":"2016-05-26T16:09:29","guid":{"rendered":"http:\/\/caloriecontrol.org\/understanding-the-glycemic-index\/"},"modified":"2019-11-13T23:18:56","modified_gmt":"2019-11-14T04:18:56","slug":"understanding-the-glycemic-index","status":"publish","type":"post","link":"https:\/\/caloriecontrol.org\/understanding-the-glycemic-index\/","title":{"rendered":"Understanding the Glycemic Index"},"content":{"rendered":"

By: Rosanne Rust MS, RDN, LDN\u00a0 \u2014\u00a0<\/strong><\/em>
\nWhen it comes to caloric sweeteners, the most important rule of thumb is moderation (the amount you consume), even for those with diabetes<\/a>. You may have heard or read about diets using foods that have a low glycemic index (GI), and wondered what that was all about.<\/p>\n

The glycemic index (GI) was first introduced in the 1980s as a way to help people with diabetes gain better control of their blood sugar by evaluating different types of carbohydrates, and how quickly they impact blood sugar levels. Carbohydrates are classified as low, medium or high GI. Since that time, many popular fad diets such as the Sugar Buster\u2019s Diet, The Zone Diet, and the Paleo Diet, include the concepts of the Glycemic Index, although at the end of the day, they also control calories, which is why they promote weight loss.<\/p>\n

Using the glycemic index alone to choose foods doesn\u2019t guarantee a balanced diet, but some research suggests using the GI can be beneficial, not only to those with diabetes, but also those at risk for heart disease<\/a> or with polycystic ovary syndrome.<\/p>\n

While I don\u2019t recommend fad diets, the GI is a tool that may help you include healthy foods in your diet, and help control hunger. However, keep in mind that there may be times when it is desirable to have a rapid increase in blood sugar (nutrition for athletes or treating a low blood sugar incident in diabetes, for instance).<\/p>\n

Let\u2019s take a look at some popular diets that use the concept of GI:<\/strong><\/h2>\n

The Sugar Buster\u2019s diet is high in fiber, and allows most fruits, vegetables, protein, and whole grains. It encourages foods with a low GI, and limits foods such as refined sugar and white flour (white bread), white rice and white potatoes. It works because it does limit calories, and does keep blood sugar levels steady, helping control hunger. Eating food high in fiber also keeps you full longer. While this diet is not backed up by research, the general premise to cut back on sugar, and choose healthy fruits and vegetables is the basis for many well-supported dietary plans such as DASH Diet, the Mediterranean Diet and the MIND diet.<\/p>\n

The Zone Diet claims to help you \u201cburn fat in your sleep\u201d. While that may not happen exactly, this diet also uses the principles of glycemic index (it\u2019s only 40 percent carbohydrate with remaining calories as 30 percent protein and 30 percent fat). It discourages high GI fruits and vegetables, and focuses on low-fat protein and low GI vegetables and grains. Of course, the Zone also restricts calories, allowing about 1200 for women and 1500 for men, therefore promoting weight loss.<\/p>\n

Those who are choosing a Paleo style diet are also using some GI principles, eliminating refined sugars and potatoes, but it also eliminates healthy foods like dairy products, grains, legumes (peanuts and beans) and canola oil. The Paleo diet focuses on lots of vegetables and protein, as well as nuts, seeds and other fats such as olive or coconut oils.<\/p>\n

In context with the GI, it\u2019s perhaps more important to understand the Glycemic Load <\/em>(GL) of various carbohydrate foods. While the GI is measured at per 100 grams, the glycemic load indicates how a typical serving<\/em> of a food raises blood sugar levels.<\/p>\n

Key Points About the Glycemic Index:<\/strong><\/h2>\n