How to Take Control of High Glycemic Index Foods


By: Ann K. Blocker

For years, researchers have been suggesting the glycemic index for achieving better blood glucose control.

The glycemic index ranks carbohydrate-containing foods by their immediate ability to raise blood glucose levels. Carbohydrates that break down quickly during digestion have the highest glycemic index. The glycemic response is influenced by the amount of food you eat, its fiber content, fat content or fat added to the food, and the way the food is prepared.

The choice of a food with a high or low glycemic index could depend on your situation. You might want to eat a high glycemic index food if you have a low blood glucose or if you’re an athlete wanting to refuel during or after an event. Honey and table sugar are examples of high glycemic foods.

Low glycemic index foods enter the bloodstream more slowly. They sustain longer-lasting energy and keep blood glucose levels even. These foods tend to be higher in fiber and lower in refined sugars. Examples include apples, pears, lentils and milk.

Total calories still affect blood glucose and weight control. Adding lower glycemic index foods to your diet can add fiber, increasing satiety with fewer calories.

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