What is Glycemic Index?
Glycemic Index or GI Index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels. It measures how much your blood glucose increases after eating.
Low Glycemic Index index food (less than 55) produce small rise in blood sugar and insulin level. Foods with GI index between 55 and 70 are consider intermediate-GI foods. High Glycemic Index food GI numbers (more than 70) make our blood sugar and insulin levels rise fast.
Research shown that low GI foods can:
- Improve glucose and lipid levels in people with diabetes.
- Benefits for weight control because they help control appetite and delay hunger.
- Low glycemic diet reduce insulin levels and insulin resistance.
- Prevent heart disease.
South Beach Diet and Glycemic Index
The success of south beach diet depend on glycemic index. Rule of thumb: always choose low glycemic index foods with good carb. Phase one of South Beach Diet consist of low glycemic food. In later phase, you can mix foods with higher glycemic numbers.
Glycemic Index Food Chart (Glycemic Index Table sort by category)
- Low Glycemic Index Foods List – GI Index less than 55 (GI < 55)
- Medium Glycemic Index Foods List – GI Index 55-70 (55 < GI < 70)
- High Glycemic Index List – More than 70 (GI > 70)