Get the Scoop on the Glycemic Index
What is the Glycemic Index?
Diabetes Canada indicates that the Glycemic Index (GI) is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose (sugar) levels compared to a standard food1.
Why should you try to eat foods with a Low Glycemic Index?
Choosing low-glycemic index foods may help you to:
- Control your blood glucose (sugar) level
- Control your cholesterol level
- Control your appetite
- Lower your risk of developing heart disease
- Lower your risk of developing type 2 diabetes
Snack Attack!
The USDA reports that American adults get a whopping 24% of their total calories from snacks!2 Choosing the right snacks can have a significant impact on your % daily intake of certain nutrients, your hunger level and your overall body weight. When it comes to snack choices, choosing low-glycemic, high protein snacks can help to prevent unhealthy blood glucose spikes.
Try to avoid sugary drinks and processed foods. These types of foods tend to have higher glycemic indices than unprocessed options. For example, refined pasta will have a higher glycemic index than whole wheat pasta options.
Low-glycemic, high-protein foods are digested slower than high-glycemic options. This delay in digestion aids in preventing blood glucose spikes and helps to stave off hunger. Maintaining stable blood glucose level and keeping hunger at bay are both key factors in maintaining a healthy body weight and sustaining energy levels.
5 Low-Glycemic Index Snacks
Baby carrots – dip them in hummus or bean dip for a healthy, high protein, low-GI snack!
Walnuts – high in fibre and protein, walnuts are low in carbohydrates, which means they have a minimal effect on blood glucose levels
Apricots (dried) – snack-sized serving of no more than 1/3 cup, dried apricots have a low GI and a sustained effect on blood glucose after a meal (does not cause spikes after eating)
Eggs – great for on-the-go, hard-boiled eggs make for a great low-GI, high protein snack
Low-fat plain yogurt – plain yogurt will not cause a rapid blood glucose response. Try adding some bran cereal for extra fibre
Sources
1https://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/the-glycemic-index
2 https://www.livestrong.com/article/355552-list-of-low-glycemic-high-protein-snack-foods/
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Get the Scoop on the Glycemic Index
February 23, 2018
What is the Glycemic Index? Diabetes Canada indicates that the Glycemic Index (GI) is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose (sugar) levels compared to a standard food.