One such tool that is receiving a great deal of interest is the Glycemic Index.

The Glycemic Index (GI) is a scale that assigns foods containing carbohydrates a score ranging from 0 to 100, based on how quickly the food increases the amount of sugar (glucose) in our blood.

Foods with low GI scores (55 or less) tend to raise blood sugar (glucose) levels slowly and, as a result, offer some unique health benefits. 

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The benefits of choosing foods with a low to moderate GI include:

• Appetite control and weight management: Low GI foods tend to be high in fibre and therefore make us feel full longer. This helps to control appetite and makes it easier to achieve and maintain a healthy weight. 
• Increased physical energy.  Low GI foods are broken down or digested slower than foods with higher GI scores.  This, in turn, helps to keep the amount of sugar in your blood stable, and promotes feelings of vitality or physical energy.
• Improved heart health: Low GI foods tend to be low in fat and rich in fibre and therefore can help to reduce cholesterol levels and the risk of heart disease.

“Eating foods that have a low GI helps individuals to reduce their risk of developing conditions such as type 2 diabetes, heart disease and obesity,” says Dr. Rhonda Bell, Professor of Human Nutrition at the University of Alberta.

Rating Foods on the Glycemic Index
The Canadian Diabetes Association rates and classifies various foods using the following GI table. (The table is reprinted with the permission of the Canadian Diabetes Association and appears on their website at http://www.diabetes.ca/. The Association adapted the contents of the table with permission as noted within the table).

Foods that raise your blood sugar levels quickly have higher GI ratings. In general, foods with low GI ratings tend to be higher in fibre and other nutrients, and as a result are more nutritious.

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The GI rating of a food depends on a number of factors, including:

• the type of carbohydrate it contains (starches versus sugars)
• the amount of other nutrients in the food (fat, fibre, protein)
• the form of the food (liquid versus solid)

“Look for foods that release into the bloodstream more slowly and take longer to be absorbed,” advises Dr. Bell.

Processing can change the GI score of a food.  In general, foods that are minimally processed tend to have low GI scores.  Recognizing this, choose whole grain breads and pastas, legumes (dried beans, peas or lentils) and vegetables most of the time. 

Beginning to Use the Glycemic Index
Kaethe Gunther is a person living with diabetes in Edmonton.  Based on her own experiences, Gunther suggests that people can start to use the GI by making “small changes.” 

For example, she suggests making simple choices such as switching to brown rice instead of white, and eating 100% whole wheat bread in place of white bread.

Dr. Bell agrees with taking small steps first, suggesting that if a person doesn’t like the taste of whole wheat pasta, they can first try mixing it with some traditional white pasta.

Use Both the Glycemic Index and Eating Well with Canada’s Food Guide
Nutrition experts are quick to remind us that the GI is not a “stand alone” tool and should be used along with other recognized guidelines, especially Eating Well with Canada’s Food Guide.

“The GI only assigns scores to foods that contain carbohydrates,” says Registered Dietitian, Heidi Bates. “Foods such as meat, fish and poultry provide essential nutrients, but are not included in the Glycemic Index. Following the recommendations of Canada’s Food Guide is still important to ensure that you eat a variety of foods in the right amounts.”

“Interest in diets that contain lower GI foods is gaining momentum among the general population,” says Dr. Bell. She adds, “As always, the secret is in maintaining a balance. Busy people are going to continue buying processed foods for convenience, but they can learn to choose items with low GI components, such as chili, vegetable lasagna or a bulgur pilaf.”

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Take the Next Step
If you’re keen on healthy eating, why not take the time to learn more about the Glycemic Index?

It’s a practical tool that is easy to understand. Applying its guidelines, along with the advice provided by Eating Well with Canada’s Food Guide, is an excellent way to improve your family’s health and prevent disease.

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Learn More
Canadian Diabetes Association
Easy-to-understand information on the Glycemic Index, including a table of GI ratings for common foods.

EatRight Ontario
An overview explains how GI ratings are calculated and the potential health benefits.