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What is the Glycemic Index and Glycemic Load

By: Russ Anderson

The Glycemic Index (GI) is widely accepted as the standard for ranking foods that cause spikes on the blood glucose levels. The GI index helps diabetes to eat better and select foods that cause smaller rises in blood glucose levels when compared to other foods.

The Glycemic Index ranks different carbohydrate foods and is based on their effect on the blood glucose levels on the body. All foods ranked on the index are compared against standard white bread. The GI scale is ranked on 100-point scale. In other words white bread is marked as the constant on GI scale for all other food to be compared. The GI scale is basically broken down into 3 major section rankings including: 70+, 56 to 69 and 55 or less.
A ranking of 70+ on the GI scale is considered high. If a food ranks a 70 or higher on the scale, the blood sugar will raise rapidly after consumption. Some of the foods in the high range of the GI include crackers, donut and corn flakes. A ranking of 56 - 69 ranks in the middle of the GI scale. A score of 56 - 69 is considered medium and a ranking of 55 or less is low.

Foods on the low end of the GI scale causes the blood glucose to rise in a lower increment than the medium or high scoring foods. Low ranking GI foods include sugars, fruits, most dairy products and beans. The GI helps diabetes to understand and incorporate low to medium GI foods into their diet.
The Glycemic Load (GL) is also an important indicator for examining the effect of foods on the body's glucose levels. Many consider professionals consider the GL to more useful than the GI. The reason is the GL is a measurement of the quantity and type of carbohydrates consumed. The GL is also an indicator how rapidly a carbohydrate turns into sugar and how many carbohydrates a particular food actually contains. Just like the GI, the GL has a ranking scale, too. A GL of 20 or more is considered high; 11 to 19 is ranked as medium, and 10 or less is low. Low GL ranking foods are preferred to a high GL ranking.

Understanding GL and the GI values and understanding which foods rank medium to low on the scales helps diabetics to eat healthier. A good source for a complete list of GL and GI foods is the diabetic section of the natural health website entitled: Pharmacy From Home.

Suggestions for Healthy and Tasty low GI and GL Foods

Two food suggestions that are not only low on both the GI and GL, but also provide scientifically proven health benefits include the wild blueberry and Montmorency tart cherry. The wild blueberry ranks a low 53 on the GI scale and measures a mere 6.5 on the GL. The tart cherry, the fruit that is known to provide relief for gout and arthritis ranks a low 55 on the GI scale.
Wild Blueberries are proven to help reverse age-related memory issues and problems. Research indicates that a regular diet supplemented with blueberries enhanced both long-term and short-term memory at the molecular level. The antioxidants in blueberries enhance existing neuronal connections in the brains cells. This improves and stimulates regeneration and communication between neurons.

In addition, tart cherries help to reduce inflammation in the body and fight joint pain caused by gout and arthritis. Tart cherries help the body to produce similar types of chemical process as non-sterodial anti-inflammatory drugs (NSAIDS). So many are looking to tart cherries for relief from arthritis and gout pain. A good source for tart cherry and wild blueberry products include is Traverse Bay Farms.

By understanding both the GI and GL, diabetics can better manage blood glucose levels and get natural health benefits provide by food.

Article Directory Source: http://www.1articleworld.com

What is the Glycemic Index and Glycemic Load

Russ Anderson is an avid writer on the natural health benefits of everyday food. To learn more about the companies included in this article visit: http://www.traversebayfarms.com

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