A recent news report suggests that a high-protein, low-glycemic index diet may be best for maintaining a weight loss, but many Americans just do not understand the concept of what “low glycemic” actually means and how to choose foods that fall into the guidelines of a healthful diet.

The glycemic index is actually a numerical measurement that quantifies how fast a carbohydrate-containing food will raise your blood sugar relative to glucose sugar. In general, the recommendation to follow a “low-glycemic” index diet is a way to slow carbohydrate digestion and absorption so as to maintain a sense of fullness longer and to avoid the highs and lows that come with insulin release in response to blood sugar. Excessive insulin activity is also a risk factor for the development of insulin resistance, type 2 diabetes and weight gain.

Using 100 as a reference for how fast pure glucose will raise blood sugar, foods considered “high glycemic” foods are those that rank above 70 on the glycemic index. Medium glycemic foods rank between 55 and 70 and low glycemic foods are ranked below 55 on the index.

In general, complex carbohydrates such as whole grains and vegetables rank toward the bottom of the scale while simple carbs such as sugar and refined flour rank near the top. Foods without carbs, such as meat or eggs, are not listed on the glycemic index.

The difficulty with understanding the glycemic index comes from the fact that foods on the index are averaged based on a number of factors, such as cooking time, fiber and fat content, and ripeness (fruits and vegetables). Take for example the potato, often considered simply a high-glycemic vegetable. A deep-fried French fry would have a different glycemic index than a baked potato. A baked potato differs in glycemic activity based on if it is eaten with the skin on or off, if it is accompanied by butter and sour cream, or if it is eaten alone or with a meal. A potato even differs based on the type of potato it is (ie: red, Idaho, sweet).

Using the glycemic index can help you choose healthful foods, as it encourages high fiber whole grains, low calorie fresh vegetables, and legumes while avoiding processed foods and sugars.

Keep in mind that using the glycemic index alone as a diet tool does not always ensure making healthful choices. Fruits, for example, are often near the higher end of the glycemic index because they are higher in simple fructose sugars, causing some people to avoid them. However, fruits are healthful snacks low in calories and rich in vitamins and antioxidants. The glycemic index also does not take portion size into consideration. Eating two servings of brown rice (medium glycemic) versus one serving of white rice (high glycemic) means double the calorie intake.

For a comprehensive database on the glycemic index, the Glycemic Index Foundation of the University of Sydney has an easy search engine for consumer use. Enter a food, such as carrots, and the database will pull up values for different preparations and their respective GI value. The Foundation also offers answers to frequently asked questions about the glycemic index.

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