May 14, 2004, Newsletter Issue #102: What About the Glycemic Index

Tip of the Week

The glycemic index is a measure of how quickly carbohydrate foods are absorbed by the body. Endurance athletes have been interested in how this can affect workouts. Theoretically, low GI foods, which enter the bloodstream slowly, would be better before an event like a marathon, and high GI foods, which get there quicker, would be better for recovery. This is something you can experiment with if you do endurance events or events like tennis tournaments,where you may have to play more than one match a day and need quick recovery, but for most of us it`s not practical.

People with diabetes and certain other conditions stick with low GI foods, because it helps stabilize their blood sugar. Some current diets promote sticking with low GI carbs to promote weight loss, but this is not proven to work.

The catch is that, although it`s fairly easy to find lists of foods with their glycemic index, most of what we eat is in combination with other foods, and when you combine foods the GI changes, as it does when the food is cooked, and then it doesn`t always come out the same. Most people tire quickly of micromanaging their meals, and the GI is not a useful tool for healthy people. Eat a balanced diet with lots of fruit, veggies, and whole grain, and not much junk food, and you`ll be ok. (If you do have a condition that requires care in what you eat to control blood sugar or other factors, follow your doctor`s advice.)

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