In short, the glycemic index is what determines the increase or decrease of blood sugar levels after consuming a food that contains carbohydrates.
According to the American Diabetes Association, low GI foods (55 or less) include, sweet potatoes, peas, and carrots; high GI foods (70 or more) include, white bread, pretzels, popcorn, and pineapple.
Although, not always necessarily true, the more cooked or processed a food is, the more likely that product has a higher GI.
There are a select few factors to keep in mind when considering the GI of a food, including:
As we are now aware of what the GI of a food outlines, it is important to remember that the GI of a food does not state the amount of carbohydrate(s) in that food.
In other words, portion sizes are still of equal importance in managing blood glucose, as well as weight maintenance/loss.
To much surprise, several nutrient-dense foods have a much higher GI than those foods with little nutrition.
For instance, oatmeal has a greater GI than chocolate.
If you choose to consume a high GI food, pairing it with a low GI food with help balance out the effects on an individual’s blood sugar levels.
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