A Slim You With Glycemic Index Vegetables

Those with diabetes have long been cognizant of the glycemic index (GI) table.  The GI calculates the immediacy of the effect upon blood sugar levels consequent to consumption of a given food.  Foods high on the GI chart based trigger a quick and dramatic increase in blood sugar levels.  Conversely, glycemic index vegetables for the most part do not.

Not all carbohydrates are created the same.  Some provide for a quick spike in blood glucose levels.  These foods rank high on the GI chart (over 70).   Other carbohydrate based foods entail a more gradual ramp up of blood sugar levels.  These foods are low on the glycemic index list (under 55).  Those scoring between 56 and 69 are considered moderate on the scale.

The glycemic index chart goes from 1 to 100.  As indicated, focusing on foods which score under 55 facilitates steady blood sugar levels.  Erratic levels can be a detriment to both diets and a healthy energetic lifestyle.  As indicated, most all vegetables (with the exception of broad beans) score very low on the GI chart which presents yet one more bit of proof that vegetables are good for you.

Eating a lot of vegetables along with other low GI scoring foods reduces the volatility of blood sugar levels thus avoiding what are termed “sugar crashes”.  Foods low in the GI chart, like vegetables,  prevent substantial fluctuations within blood sugar and insulin levels.  This serves not only to increase energy levels, but it also prevents quickly recurring hunger pangs which can ruin any diet.

It is not surprising that foods like vegetables and Basmati (along with other high amylose) rice are low in the glycemic index.  However, many are surprised that foods like peanuts and even chocolate score relatively low on the GI.  Just because a food tastes good does not mean it will rank high on the glycemic index chart.  A quick perusal of the Internet will yield a plethora of gourmet low GI recipes.

A given food’s ranking on the GI chart can not be deciphered through guesswork or conventional wisdom.  It is important to study and reference the glycemic index table to facilitate making the right food selections.   The GI table is a very valuable tool, but it can not be used alone to the exclusion of other common sense steps.   These include daily fiber intake, exercise, and other steps recommended by the American Heart Association.

Take some time to review and become fluent in the glycemic index table.  Post a copy on your refrigerator.  Check to see if the foods you most often consume rank high on the table.  If so, small tweaks to your diet, such as adding more glycemic index vegetables, may help add to your energy, fitness and overall health.