The definitive source for Glycemic Index information
17 11 2006As a diabetic, I am naturally interested in the Glycemic Index (a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.) The index is constantly updated so I rely on the online databases for information. And I’ve been recently exploring The Official Website of the Glycemic Index and GI Database where you can find the most complete glycemic index database that I’ve seen.
I’ve never seen a site on the issue as well put together as The Official Website of the Glycemic Index and GI Database. Right off the bat, on their home page they answer the question What is the Glycemic Index with a clear answer explaining exactly why & how not all carbohydrates are created equal — and why eating low GI carbohydrates is a good idea:[more]
Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.
Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.
And from their FAQ:
Do I need to eat only low GI foods at every meal to see a benefit?
No you don’t, because the effect of a low GI food carries over to the next meal, reducing its glycemic impact. This applies to breakfast eaten after a low GI dinner the previous evening or to a lunch eaten after a low GI breakfast. This unexpected beneficial effect is called the “second meal effect”. But don’t take this too far, however. We recommend that you aim for at least one low GI food per meal.
While you will benefit from eating low GI carbs at each meal, this doesn’t have to be at the exclusion of all others. So enjoy baking your own bread or occasional treats. And if you combine high GI bakery products with protein foods and low GI carbs such as fruit or legumes, the overall GI value will be medium.
So low GI foods are like time-release carbohydrates. Instead of getting the full-force of the sugar almost immediately (as with sugar) the carbohydrate converts to sugar more slowly and the impact might not be felt for an hour or more. What I didn’t realize until I found this site is that low GI foods help control hunger as well as blood sugar. This information makes the GI even more useful and exciting than I thought!
The Official Website of the Glycemic Index and GI Database is packed with so much useful information that it can’t all be mentioned in this post — at least not if I’m ever going to actually publish it! So stop by and take a tour for yourself. And I’ll be posting regularly about what I learn on my visits there.
Eating right is an 8 out of 10 in importance to me…I literally spend 5 times more than I used to because I buy organic foods. I resist eating fast food and bought a Vita-mix for my daughter last week to help us get the necessary fruits and vegetables. I’d like to think I’m fairly well educated in what eating “right” means. However, after looking at the site you linked on your post…I see I have a lot more to learn. But that site isn’t for a busy woman with a short attention span and 3 small children all wanting attention. I found it too technical unless you already have sufficient knowledge to understand exactly what you’re looking at…
[...] As I said on another blog ( http://www.eat4today.com/2006/11/17/the-definitive-source-for-glycemic-index-information/ ) eating right has always been important, but even more so this last year. However, glycemic index info is not the first thing I think of! I think I need to look into it… [...]
You’ve been jolted Katie!
http://www.babylune.com/for-healthy-eating-one-day-at-a-time/
Also, I wanted to personally invite you to submit to the Healthy & Fit Family Blog Carnival. I think your work would be a great addition.
Here is a link to the latest edition.
http://www.babylune.com/the-third-healthy-fit-family-carnival/
Hi Brit! Thank you very much for your great comment and BlogJolt!
I agree that the Glycemic Index information is technical and until I found that site, I don’t think I really understood why the GI is of any interest to people who aren’t diabetic. Or for that matter why it works the way it does.
I had to force myself to stop talking about it because I could have gone on and on. I think what I’ll do is what I did with The Hacker’s Diet and every couple of days post a (shorter) discussion on the glycemic index in a non-technical way.
Hi Kate, thanks for the Jolt!
I like your Healthy & Fit Family Blog Carnival, thank you very much for the invitation. I haven’t read the guidelines yet, but I’d love to make a submission to the Carnival.
(Running off to comment on Jolts)
Thanks Katiebird! Don’t go book hunting this weekend…I heard Knights of the Magical Realm: Warriors Gone Wild, will be released the following weekend…we are starting our book-signing tour in Vegas on the 8th and 9th of December. And I meant what I said about looking into what your site is about…my best friend in school died in her thirties. She was diagnosed at 10. Plus, if you read my site you probably saw we are dealing with cancer…