The glycemic index is used to rate foods that have carbohydrates and their potential to raise blood sugar and how quickly it rises. According to the Glycemic Index Foundation, there are three classifications: High glycemic index has a score of 70 or greater, a medium glycemic index score of 56-69, and a low glycemic index score of 55 or less. There are many contributing facts in scoring the glycemic index including macronutrient content, fiber, sugar and starches, ripeness of food, processing, preparation, and physical form of the food. Overall, eating foods with a lower glycemic index will improve your blood sugar from fluctuating and assist in controlling the frequency of insulin being used in your body. Why is it important that occurs with insulin? Because insulin regulates how carbohydrates and fats metabolize in the body and stop the use of fat by releasing glucagon in your body. Insulin will then store fat in your body because of the absorption of glucose. Eating lower glycemic index foods have several potential benefits including reducing the risk of diabetes, metabolic syndrome, and lower weight.
Foods that you should eat include beans, non-starchy vegetables, high protein foods such as lean meat and fish, natural yogurt, peaches, pears, apples, and berries all have lower glycemic indexes. There are other foods that say they have a lower glycemic index such as ice cream and concentrated fruit juices, but these can all increase your blood sugar. Other items that are low glycemic include positive fats to eat including olive oil and avocados but be sure to limit the amount.