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Quiz Your Glycemic Index Intellect (Pt. 2)

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April 9, 2010
	Dr. Gary Huber : Head Medical Ego

Glycemic Index Take-Aways:

1.  Whole foods will always yield a lower, healthier sugar load than processed foods. 

2.  Fruits and vegetables of ANY kind are always a safe and healthy option even if you eat some of the higher glycemic ones like sweet corn. 

3.  Cruciferous vegetables are practically sugar free and if I want to maintain a healthy weight then I should eat lots of these.

4.  Grains in general offer a higher glycemic index, so despite our government’s advice to eat 6 to 11 servings of these a day, I recommend no more than 1 or 2 servings per day unless you are a high output athlete.

5.  The lower your average glycemic intake over the course of your life, the less sugar intake you will have, and this correlates directly into a longer healthier existence. 

6.  If you have cancer, weight control issues or diabetes then foods with a glycemic index over 55 are a death trap for you. If you are healthy and want to avoid cancer, weight gain and diabetes then eating low glycemic foods will ensure your success.

This entire article arose out of a conversation I had last week with a cyclist friend of mine named Gig.  Here are the glycemic index’s of various fruits:  banana-52, apple-38, pear-38, plum-39, grapes-46, and raisins-64. 

Raisins are great for those long bike rides with their higher sugar content, but in general, fruits have a low glycemic index. Yes Gig, you now have the facts to engage in an intelligent conversation on carbohydrates, and yes you can and should monitor your grain intake. See you on the bike. 

[Reader hint: Google “Glycemic Index Chart” or something similar to find several online lists of popular food options.]