Demystifying the Glycemic Index
Chances are, you’ve heard of the glycemic index. And if you have diabetes, you may even know what it means. It’s a topic that often generates questions — and answers.

Q: What is the glycemic index?
A: The glycemic index (GI) ranks carbohydrate-containing foods on a scale from 0 to 100 according to the effect they may have on your blood glucose (blood sugar) level. Simply speaking, foods with a higher GI cause a greater increase in your blood sugars than those with a lower GI. Dry beans, most fruits and low-starch vegetables have low glycemic indexes. For instance, a serving of boiled kidney beans has a glycemic index of 23 and an apple is 40. Starchy vegetables, cereals and breads made with refined flours have higher glycemic indexes. For example, a slice of white bread has a glycemic index of 70. But things aren’t always as simple as they may appear.

Many factors not taken into consideration when assigning foods their GI ratings impact the effect the food will have on your blood glucose level.

Among them are:

• Your age
• Your activity level
• The composition of the food (combination of carbohydrates, protein and fat)
• The amount of fiber in the food
• How refined (processed) the food is
• How the food is cooked
• What else you eat with the food
• How quickly your body digests the food (which varies from person to person)

Q: Does fiber affect blood glucose levels? 
A: Fiber is not digested by our bodies, so it does not impact blood glucose levels. Because fiber is listed on food labels under “total carbohydrates” and because the GI does not differentiate between carbohydrate and fiber, the GI rating of fiber-rich foods can be misleading. On average, most people fall short of consuming enough fiber. We should consume 20 to 35 grams per day.

Q: Is glycemic index a helpful guide for people with diabetes?
A: For people with diabetes, tracking glycemic index may prove helpful, along with other management tools. Your body likes to maintain a relatively constant blood glucose level, and for people with diabetes, limiting intake of high GI foods may help to maintain blood sugar control.

But since GI is a complex issue, some health professionals instead prefer to monitor the grams of carbohydrates in various foods. Carbs are listed on standard food labels, so it makes tracking them easier. Working with a dietitian, you can identify the appropriate level of carbohydrate intake, based on your overall health.

Q: Is glycemic index a good weight loss tool?
A: Probably not. Only a limited number of foods are ranked on the glycemic index, leaving out many of the foods we eat every day. And more importantly, the GI is not always a reliable guide to “healthy” food choices. Just because a food has a low GI doesn’t necessarily mean it’s a healthy choice. For example, a typical candy bar has a relatively low GI of approximately 55, but it has very little nutritional value. In contrast, a serving of whole-wheat bread or a serving of watermelon each has a higher GI rating of approximately 70, but provides more nutrition.

 

So, the bottom line is — the glycemic index is no substitute for eating a balanced diet rich in whole-grain carbohydrates, fruits and vegetables.

Grilled Vegetable Sandwiches with Hummus

Prep time: 20 minutes

Cook time: 5 minutes

Total time: 25 minutes

 

4 zucchini, sliced lengthwise into 1/4-inch slices

1 red onion, sliced crosswise into 1/2-inch slices

1 large tomato, sliced crosswise into 1/2-inch slices

1 red bell pepper, seeded and quartered

1tbsp. ShopRite olive oil

1/4 tsp. oregano

4 large whole-wheat pita bread pockets

8 tbsp. hummus

 

1. Combine zucchini, onion, tomato and bell pepper in a medium bowl; drizzle with olive oil and sprinkle with oregano and salt and pepper to taste.

2. Grill vegetables on a lightly greased grill rack over medium heat for 5 minutes or until browned. Meanwhile, spread inside of each pita pocket with 2 tablespoons hummus. Divide cooked vegetables equally among pita pockets.

 

Serves 4

Per serving: 190 calories, 30g carbohydrate, 7g protein, 6g fiber, 6g fat, 1g saturated fat, 0mg cholesterol, 287mg sodium