Glycemic Index

Tuesday, November 16, 2010

The glycemic index ranks foods on how they affect our blood glucose levels. Dr. Edward Hill tells us more about the glycemic index and how it works in todays 60 Second Housecall.

Dr. Hill:

The glycemic index is a ranking of carbohydrates, from 0 to 100, based on their immediate effect on blood glucose levels. It compares the carbohydrates in foods gram for gram.

Carbohydrates that break down quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

Diets with a low glycemic index can result in a smaller rise in blood glucose levels and can help people lose weight because they decrease appetite and delay hunger. They can also improve diabetes control as the body's sensitivity to insulin improves.

How do you eat a low glycemic diet?

Use breakfast cereals based on oats, barley and bran

Use grainy breads made with whole seeds

Reduce the amount of potatoes you eat

Enjoy all types of fruit and vegetables, and

Eat plenty of salad vegetables with vinaigrette dressing

For North Mississippi Medical Center, Im Dr. Edward Hill.