A Simple Guide on Glycemic Index: What You Need to Know
Ever heard of the Glycemic Index (GI)? It's a number that indicates how quickly the carbohydrates in food can raise your blood sugar levels. Important if you're watching your sugar intake or just want to adopt a healthier lifestyle!
Importance of Glycemic Index
So, why should you care about GI? Well, consuming low-GI foods leads to a more steady increase in your blood sugar levels. This is particularly good to know if you have diabetes or simply want to eat more mindfully.
Calculating Glycemic Index
Calculating GI is a bit complex and is generally done in a lab. But the basic idea is this: you consume a portion of the food being tested, and then measure your blood sugar levels at different times. These measurements are then compared to the glycemic response to a standard food, usually glucose or white bread.
In everyday life, you don't need to do these calculations yourself. There are tables and lists that have already determined the GI of many foods. What's particularly useful to know is that different factors can influence the GI of a product. Think, for instance, of the ripeness of a fruit or how it's been prepared. Therefore, it's essential to consider GI as a general guideline.
Glycemic Index vs Glycemic Load
Ah, and then there’s also something called Glycemic Load (GL). This refers to the actual amount of carbohydrates you consume. You can eat something with a low GI, but if you eat a lot of it, the GL can still be high. So, portion size matters too!
Examples of Foods and Their Glycemic Index
To make things a bit more concrete:
High Glycemic Index (Quick Carbs) = GI 70 or More
- Glucose / Dextrose / Glucose GI=100
- Bread (White) / Baguette GI=95
- Mashed Potatoes GI=70
- White Sugar GI=65
- Fries GI=75
Low Glycemic Index (Slow Carbs) = GI Less Than 55
- Banana
- Brown Beans
- Spaghetti
- Pear
Diabetics beware: try to avoid foods with a GI over 55!
Glycemic Index of Sugars
Did you know that not all types of sugar have the same impact on your blood sugar levels? Regular white sugar has a high GI of 68. But there are other options! For instance, coconut flower sugar has a much lower GI of 35. Palm sugar also with a low GI of around 35.
Oh, and have you ever heard of Lucuma? It’s a natural sweetener with a low glycemic index. Although the exact GI can vary, it's often considered a healthier choice.
Recommendations for Diabetics
If you have diabetes, fortunately, there are plenty of options. Opt for sugar substitutes like stevia or coconut flower sugar. But always consult your doctor before making changes to your diet!
Buying Low-Glycemic Sugar Substitutes
Wondering where to buy low-GI sugar substitutes? Look no further! We offer a wide selection of low-GI sugar substitutes. Take a look and find your preferred option!