Veggies & the Glycemic Index

Many of you have heard mention of the "Glycemic Index"  and perhaps wondered exactly what it means and how it works. The glycemic index (GI) is a numeric rating system that measures  food's ability to raise our blood sugar level.  All foods on the list are measured against pure sugar, or glucose, which has a GI value of 100.  Only foods that contain carbohydrates have a glycemic index value.

So how does it work?? Any food that has a GI value of 100, or higher, will raise your blood sugar just as quickly and easily as pure sugar. These spikes in blood sugar, over time, can increase your risk of developing heart disease, diabetes and other medical conditions. Not surprisingly, white bread, white rice, cold breakfast cereals, doughnuts, snack chips and other low-fiber carbohydrates are high on the GI list.

Foods low on the index cause a slow rise in blood sugar, instead of a rapid one. This means your body starts to digest the food and breaks it into sugar more slowly and evenly than with other foods. Low glycemic index foods have a score less than 55.

Vegetables, for the most part, are very low GI foods.  However, the following vegetables are the exception. As a result, they can have the same effect on your blood sugar as other foods we wouldn't  consider as healthy, so if you are trying to lose weight, you may want to limit your intake and keep a close watch on the vegetables you are consuming. 

Here are the 7 vegetables that top the chart!

1. Potatoes (white & sweet)

2. Carrots

3. Parsnip

4. Corn

5. Peas

6. Winter Squash

7. Yams

As a rule, you are always "safe" with greens. All greens are low on the GI list and are a great source of vitamins, minerals and even protein!! My next article will include some great recipes and include some harder to cook, less common greens like bok choy and kale so stay tuned....