What is the Glycemic Index?

The glycemic index (GI) ranks carbohydrate-rich foods based on how they affect blood sugar levels.

High glycemic foods break down rapidly during digestion causing blood sugar levels to spike quickly. Foods that break down slowly into the bloodstream are rated lower on the glycemic index.

GI Rating System

Low = GI value of 55 or less
Medium = GI value of 56 to 69
High = GI value of greater than 70

Why Follow the GI Diet?

If blood sugar rises too quickly, the body is signaled to produce more insulin to eliminate the excess blood glucose. Insulin takes the sugar out of the blood stream by converting it to fat and storing it in your body. Excess insulin secretion can lead to fatigue, weight gain and potentially type II diabetes.

The Canadian Diabetes Association endorses eating low GI foods as part of a healthy diet and as a way to help control blood sugar levels. Low GI foods are also recommended as a weight loss strategy and can prevent cravings between meals.

How Do I Eat Healthy Using the Glycemic Index?

There are resources available that list the GI score of common foods. However, it is important not to eliminate nutritious foods from your diet. Simply balance the consumption of higher GI foods by eating those with a lower GI score at the same time. Remember to follow Canada's Food Guide because the GI is only one part of a healthy meal plan.

Here are some tips for incorporating low GI foods into your diet: • Choose foods that are high in fibre such as whole grains, legumes, vegetables and fruits • Limit processed foods that contain sugars or refined starches • Combine lean protein or heart healthy fats (i.e. Omega-3) with carbohydrate-based foods within the same meal to slow digestion

Summer Fresh offers many products that fit into a low GI eating plan. • Summer Fresh Hummus contains soluble fibre and protein as well as a low GI score of six. Adding hummus to a higher GI snack such as crackers or bread can lower the total glycemic impact of the meal. With so many delicious combinations to choose from, you can try a new flavour every week! • Summer Fresh Bean and Grain Salads combine fibre-rich legumes with whole grains. Adding acids such as lemon or vinegar in vinaigrettes can also lower the GI score, making these salads a terrific choice for lunch or dinner. Check out the single-serve products for their portability and portion control.

[Reference:

The Canadian Diabetes Association http://www.diabetes.ca/for-professionals/resources/nutrition/glycemic-index/

The Glycemic Index Food List http://www.glycemicindex.ca/glycemicindexfoods.pdf

Dietitians of Canada http://www.dietitians.ca/resources/resourcesearch.asp?fn=view&contentid=2671

International GI Database http://www.glycemicindex.com/ ]