What affects the Glycemic Index of foods?A good rule of thumb to is that the more cooked or processed a food is, the higher the glycemic index. However, this is not always the case. Another fact to remember is that fat and fiber tend to lower the GI of foods. Below are some examples of other factors that can affect the glycemic index of a food: Ripeness and storage time – the more ripe a vegetable or fruit is, the higher the glycemic index is of that food Processing – juice has a higher glycemic index than whole fruit and mashed potatoes have a higher GI than a whole baked potato. Cooking method - the length of time a food is cooked. Pasta for example; al dente pasta has a lower glycemic index than soft-cooked pasta. What is Glycemic Index diet:
- Although the glycemic index may tell you the type of carbohydrate in a specific food, it does not moderate the amount of carbs or calories you're consuming! Let's not forget about portion control people! If you're looking to lean out or lose weight portion sizes are still the golden rule of thumb.
- The glycemic indexes of foods are different when combined with other foods then when they are eaten by themselves. When eating a high GI food, combinging it with a low GI food can actually balance out the effect it will have on your blood glucose level.
- A lot of nutritious foods happen to have a higher glycemic index than foods with little or no nutritional value. A good example of this is oatmeal; it contains a higher glycemic index than chocolate! Who would have thought! Use of the GI needs to be balanced evenly with good nutrition, healthy foods, and moderation! Check out some of our High Protein Recipes for other ideas.