The Glycemic Index, Part 2 - Combining Foods Can Make a Huge Impact on Blood Sugar Levels

As a rule of thumb, choose low glycemic foods to make up the majority of your menu. Generally speaking and all other things being equal, consumption of the low GI foods versus eating high GI foods will help succeed in weight management and fat loss programs.

However, this is not an instruction to avoid all high-glycemic foods. You have to use common sense when deciding on what to include and what to exclude from you daily and weekly meal decisions. For instance, oatmeal is technically a high-glycemic food rated at 59. But when you consider the fact that it contains a large serving of soluble fiber, it makes a healthy addition to any breakfast menu. On the other hand, looking solely at the glycemic index, you would decide that a 'chocolate bar' with a 49 in the GI scale would be fine. Looking logically at the nutrition label, you quickly see a food loaded with a lot of 'empty calories' and saturated fat - both will do little in your weight management system.

Wheat Bread

The term 'empty calories' refers to any food that contains a lot of calories and few nutritional contributions. Considering whether a food is good or not based on a high-GI or low-GI is just one dietary consideration. You should also take into account the nutrients in the foods. Take for example bread. White bread and whole wheat bread appear close on the scale. When you compare the nutritional information, wheat bread contributes nutrients and fiber where white bread contributes very few.

A similar example is brown rice versus white rice or regular pasta versus a whole wheat version. A quick glance at the GI scale would indicate that all make a poor dietary choice but upon closer examination, the whole wheat versions contain healthy fiber, vitamins and minerals where their white counterparts do not. I found it surprising to find potato chips on the lower end of the GI scale. It is hardly a good choice for inclusion on any weight loss program due to their high calorie count and relatively low nutritional contribution. Nuts, berries or a piece of fruit, while higher on the scale, would make a much better dietary choice.

When making up your snack and meal shopping list, just make sure you are considering a balance. Combine high-GI foods in the same meal or snack with a low-GI food or make sure that you include a protein and/or fat when you eat something that is on the higher end of the scale. As stated in the introduction article, proteins and fats metabolize slower and at a lower rate to glucose. These foods have the same effect on carbohydrates when consumed at the same time. Here is an example:

Consuming apple juice would seemingly be a healthy choice. However, with a glycemic index at 41 and no proteins or fat, this will be converted to glucose very quickly upon consumption and will have a quick effect on blood sugar quickly. Instead, opt for an apple. With the fiber contained in the apple itself, this will slow the digestion and conversion rate significantly. Better still...an apple sliced and served with a couple tablespoons of peanut butter. Fiber, fat, protein...almost a perfect snack when it comes to the glycemic index and the effect on blood sugar levels.

The Glycemic Index, Part 2 - Combining Foods Can Make a Huge Impact on Blood Sugar Levels

Jeff has been writing articles and publishing editorials for years covering a number of popular topics about his day-to-day experiences. His interests have recently involved a kitchen remodeling and how to replace his drop in range with a new model slide in gas range. It should be easy but there are a few important steps first to consider.

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