Travel Fitness for Business Travelers



The Glycemic Index: A New Approach to Managing Your Carbs

The low-carb craze may be waning, but it's important to know that regardless of what "diet" you are on, not all carbs are created equal.

Developed to help diabetics manage their blood sugar level through diet, the Glycemic Index (GI) provides a relative ranking of the rate at which the sugars in a particular food are absorbed into the body. Foods with a very high GI value are rapidly absorbed, causing the familiar "sugar buzz" and subsequent "crash" that we associate with drinking a regular soda or gulping down a piece of cake. Foods with a lower GI rank are absorbed more slowly, leading to more stable blood sugar levels and providing a longer sensation of being full.

Just because a food has a high GI rank doesn't mean it isn't healthy or that you shouldn't eat it. Carrots are in the 90% range, and we all know they're healthy! When eating high GI foods, pair them with protein to offset the rapid blood sugar increase.

Some sample foods are listed below.

98 Pancake Syrup
90 Carrots
87 Honey
85 Cornflakes
80 Mashed Potatoes
76 White Bread
70 White Rice
70 White Potatoes
65 - 70 Dried Fruit
60 - 70 Tropical fruits, such as pineapple
68 Raisins
66 White flour pancakes
65 Bananas
64 Whole wheat bread
60 Brown rice
56 White flour pasta
48 Sweet potatoes
48 Oatmeal
45 Buckwheat pancakes
40 Whole wheat pasta
40 Oranges
36 Apples
30 - 40 Dairy products
25 Kidney beans
15 Soybeans


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