By Dave Warner

In the simplest possible terms, the index measures the rise in blood sugar levels within two hours after you eat food that contains carbohydrates.

Many believe that the lower the index the easier it is for losing weight and the better it is for your blood sugar levels if you have Type 2 diabetes.  

Keeping in mind that lower is better, here’s the way the scale runs:

• A reading of 55 and under would come from such foods as kidney beans, lentils as well as some uncooked vegetables, such as carrots, or an apple.
• Readings between 55 and 69 come from things like sweet corn, bananas and even some ice cream.
• And the highest numbers, 70 and over, can be found in rice, plain white bread and a skinless baked potato.

Some diets are based on the index. But some also believe that the index is difficult for many to follow, and for that reason, not as helpful as it might be.  And others say you may be able to be just as healthy by controlling your weight and getting enough exercise.  You’ve almost certainly heard this advice before: burn more calories than you take in and you lose weight. 

Moreover, there are some intangible factors.

For instance, when you exercise regularly, you’re probably in better physical condition that you would be otherwise, and that tends to lower the effects of carbohydrates.
Plus, it’s tough to say, for instance, just how a piece of fruit or vegetable may impact the index – researchers say the riper those things are, the higher the index is. And the more processed a food or beverage is, the higher the index – fruit juice has a higher reading than raw fruit, say. 

The American Diabetes Association cautions that no one diet fits everybody. Rather, control your body weight, and aim for good blood glucose levels, cholesterol and triglyceride readings, and good blood pressure.

Tell Us What You Think Of This Story. Share your comments below.

Learn more about diabetes screening.

SCHEDULE A SCREENING

Sources:
http://www.mayoclinic.com/health/glycemic-index-diet/MY00770
http://www.mayoclinic.com/health/glycemic-index-diet/MY00770
http://www.diabetes.org/news-research/research/access-diabetes-research/Mettler-physical-fitness-alters-glycemic.html
http://www.diabetes.org/food-and-fitness/food/planning-meals/glycemic-index-and-diabetes.html?utm_source=RightHandRail&utm_medium=SitePromotion4&utm_content=Glycemic&utm_campaign=CON