The glycemic index is a valuable tool in blood sugar maintenance because it helps to measure how fast a certain food is likely to raise your blood sugar. For instance, if your blood sugar measured on the low side and you knew it was likely to decrease more after a spinning class, you would want to eat a carbohydrate-rich snack that would quickly raise it. But, if you wanted to keep your blood sugar level stable over a period of mild activity such as household chores, you might want to eat a carbohydrate-rich snack that had a lower glycemic index value and a longer action time.
The glycemic number index is based on glucose, where glucose is given an arbitrary value of 100 and other carbohydrates are ranked relative to glucose. A higher number indicates a ‘faster carb’, which is great for raising low blood sugars. A ‘slower carb’, with a lower glycemic value, would be helpful for overnight drops in blood sugar and also over extended periods of physical activity.
It is important to keep in mind that the glycemic index relates to carbohydrate levels in foods. Foods high in protein and/or fat won’t cause your blood glucose levels to rise very much. Also, all carbohydrates don’t act the same. Some are quickly broken down in the intestine, causing blood glucose levels to rapidly rise.
Bottom line: The glycemic index can be an extremely useful tool in maintaining blood sugar stability but one must remember to keep total calories in check. Foods providing the most sugar and carbohydrate in the diet, such as candy bars and sodas, are the ones that need to be scrutinized. Of course, carrots have sugar. But, nobody’s ever gotten fat from overeating carrots!
Cereals
Oatmeal: 48
All-Bran: 51
Special K: 54
Raisin Bran : 73
Fruit
Grapefruit: 25
Apple: 38
Banana: 56
Raisins: 64
Beans/Vegetables
Soybeans: 16
Black Beans: 30
Carrots: 49
Yam: 54
Potato: 70
Bread
Pumpernickel: 49
Rye: 64
Croissant: 67
Bagel: 72
Beverages
Skim Milk: 32
Apple Juice: 40
Orange Juice: 46
Cola: 65 He found that a student who didn’t score proficient or above on that test in 4th grade had only a 3 percent chance of meeting the eap’s readiness mark seven years later
