Oh My Glycemic !

Understanding the Glycemic Effect of Food

The glycemic effect of food refers to how quickly and how much a specific food raises blood glucose levels after consumption. This effect is measured by the glycemic index (GI), which ranks foods on a scale of 0 to 100 based on how they affect blood sugar levels. Foods with a high GI (70 or above) are rapidly digested and absorbed, leading to a quick spike in blood sugar. Conversely, foods with a low GI (55 or below) are digested and absorbed more slowly, resulting in a gradual rise in blood sugar levels.

Consuming foods with a high GI can lead to fluctuations in blood sugar levels, causing energy crashes and increased hunger. On the other hand, low-GI foods provide a more sustained release of energy, helping to keep blood sugar levels stable and promoting feelings of fullness.

Factors that influence the glycemic effect of food include the type of carbohydrates present, the amount of fiber and fat in the food, the degree of processing, and the cooking method. For example, whole grains, legumes, fruits, and vegetables generally have a lower GI compared to refined grains and sugary foods.

Being mindful of the glycemic effect of food can be beneficial for managing conditions like diabetes, weight control, and overall health. By choosing a balance of low and moderate GI foods, individuals can support steady energy levels, improve satiety, and better control blood sugar levels over time.

Glycemic index is a scale that ranks carbohydrate-containing foods based on how much they affect blood sugar levels. Foods with a high glycemic index cause blood sugar to spike quickly, leading to increased insulin production and potential fat storage. Conversely, low glycemic index foods release sugar into the bloodstream more steadily, promoting satiety and stable energy levels. By choosing foods with a lower glycemic index, individuals may be able to better manage their weight by reducing overall calorie intake and preventing cravings. This can be a helpful strategy when aiming to achieve and maintain weight loss goals. Low glycemic index foods are beneficial for maintaining stable blood sugar levels and promoting overall health. These foods are digested and absorbed more slowly, causing a gradual rise in blood glucose levels. Examples of low glycemic index foods include non-starchy vegetables like broccoli and leafy greens, legumes such as chickpeas and lentils, whole grains like quinoa and barley, nuts and seeds, and most fruits. Incorporating more low glycemic index foods into your diet can help control hunger, reduce cravings, and improve energy levels throughout the day. It is important to focus on a balanced diet rich in nutrients to support optimal health and well-being.

When comparing glycemic load versus glycemic index, it's essential to understand the distinct roles they play in evaluating the impact of carbohydrates on blood sugar levels. Glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose levels compared to pure glucose. Foods are ranked on a scale from 0 to 100 based on this effect.

Low Glycemic Index Foods:

• Non-starchy vegetables: broccoli, spinach, kale, peppers

• Legumes: chickpeas, lentils, black beans

• Whole grains: quinoa, barley, bulgur

Medium Glycemic Index Foods:

• Fruit: apples, oranges, pears

• Whole wheat products: whole wheat bread, pasta

• Sweet potatoes

High Glycemic Index Foods:

• White bread

• White rice

• Potatoes

On the other hand, glycemic load (GL) considers both the quality and quantity of carbohydrates in a typical serving of food. It provides a more accurate picture of how a specific food will affect blood sugar levels since it takes into account the GI and the amount of carbohydrate consumed per serving.

Low glycemic load foods have a score of 10 or less and include items like non-starchy vegetables, nuts, seeds, and legumes. Medium glycemic load foods range from 11 to 19 and consist of whole grains, fruit, and some starchy vegetables. High glycemic load foods with a score of 20 or more include refined grains, sugary beverages, and processed snacks.

Low Glycemic Load Foods:

• Non-starchy vegetables (e.g. broccoli, spinach)

• Berries (e.g. strawberries, blueberries)

• Legumes (e.g. lentils, chickpeas)

• Nuts and seeds (e.g. almonds, chia seeds)

• Whole grains (e.g. quinoa, barley)

Medium Glycemic Load Foods:

• Whole fruits (e.g. apples, oranges)

• Sweet potatoes

• Brown rice

• Oatmeal

• Whole grain bread

High Glycemic Load Foods:

• White bread

• White rice

• Sugary cereals

• Candy

• Potato chips

  What does it all mean?

  Holistic View of Food Choices

  It is important to remember a holistic view of food choices. Understanding that glycemic index looks at a specific food based on eating 50 grams versus the glycemic load being based on the standard serving size of a specific food. Although the glycemic index of whole wheat pasta and white flour pasta shows a low GI (48-49), the GL is different, illustrating the importance of food choice. The GL for whole wheat pasta is medium with a score of 14. The GL for white flour pasta is high with a score of 20.

  In summary, while the glycemic index focuses solely on how quickly a single food item raises blood sugar, the glycemic load also considers the amount of carbohydrates consumed, offering a more comprehensive view of the overall impact on blood glucose levels.

  A low glycemic load diet focuses on consuming foods that have a minimal impact on blood sugar levels. Examples of foods suitable for this diet include non-starchy vegetables like leafy greens, broccoli, and bell peppers, as well as whole grains like quinoa, barley, and oats. Legumes such as chickpeas and lentils are also beneficial, along with lean proteins like chicken, turkey, and tofu. Healthy fats from sources like avocados, nuts, and seeds are encouraged. Additionally, fruits with a lower glycemic index, such as berries and citrus fruits, can be included in moderation. By following a low glycemic load diet, individuals can help stabilize their blood sugar levels and improve overall health.

  A low glycemic load recipe focuses on utilizing ingredients that have a minimal impact on blood sugar levels. These recipes typically include whole grains, lean proteins, healthy fats, and plenty of fiber-rich fruits and vegetables. By choosing foods with a low glycemic load, individuals can help stabilize their blood sugar levels, reduce cravings, and maintain a healthy weight. Examples of low glycemic load recipes include quinoa salad with grilled chicken and vegetables, roasted salmon with asparagus and quinoa, or a colorful vegetable stir-fry with tofu over cauliflower rice. Incorporating these recipes into a balanced diet can support overall health, energy levels, and weight management.

  Low Glycemic Load Recipe

  Glycemic Load: Low

  Serving Size: 1 cup

  Recipe: Quinoa Salad

  Ingredients:

  • 1 cup quinoa

  • 2 cups water

  • 1 can chickpeas, drained and rinsed

  • 1 red bell pepper, diced

  • 1 cucumber, diced

  • 1/4 cup red onion, finely chopped

  • 1/4 cup fresh parsley, chopped

  Dressing:

  • 1/4 cup olive oil

  • 2 tablespoons lemon juice

  • 1 clove garlic, minced

  • Salt and pepper to taste

  Directions:

  1. Rinse quinoa under running water. In a pot, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes. Remove from heat and let it sit for 5 minutes. Fluff with a fork and let cool.

  2. In a large bowl, combine cooked quinoa, chickpeas, bell pepper, cucumber, red onion, and parsley.

  3. In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.

  4. Pour dressing over the quinoa mixture and toss to combine.

  5. Serve chilled and enjoy!

  Nutritional Values:

  • Quinoa (1 cup cooked):

    • Glycemic Load: 13

    • Calories: 222

    • Carbohydrates: 39g

    • Protein: 8g

    • Fiber: 5g

  • Chickpeas (1 cup):

    • Glycemic Load: 9

    • Calories: 269

    • Carbohydrates: 45g

    • Protein: 15g

    • Fiber: 12.5g

  • Red Bell Pepper (1 cup):

    • Glycemic Load: 1

    • Calories: 46

    • Carbohydrates: 9g

    • Protein: 1g

    • Fiber: 3g

  • Cucumber (1 cup):

    • Glycemic Load: 1

    • Calories: 16

    • Carbohydrates: 4g

    • Protein: 1g

    • Fiber: 0.5g

  • Red Onion (1/4 cup):

    • Glycemic Load: 1

    • Calories: 16

    • Carbohydrates: 4g

    • Protein: 0.5g

    • Fiber: 0.5g

  • Parsley (1/4 cup):

    • Glycemic Load: 0

    • Calories: 11

    • Carbohydrates: 2g

    • Protein: 1g

    • Fiber: 1g

  Enjoy this nutritious and low glycemic load quinoa salad as a satisfying meal or side dish!

  Resources

• Glycemic Index Guide -https://glycemic-index.net/glycemic-index-chart/

• Understanding Carbs - American Diabetes Association - https://diabetes.org/food-nutrition/understanding-carbs

• JustaPlate App - great app to start tracking meals.