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Evaluating the Bread Glycemic Index

When it comes to breads and the glycemic index, not all breads are created equal. Some types of bread are at the top of the bread glycemic index. This means that the body digests them quickly and that they are turned into glucose, which then hits the blood stream. The speed at which this happens with many types of bread can be somewhat shocking. This fact is especially true when these options are contrasted against other choices on the bread glycemic index.

We all love a good piece of bread. Let’s face it bread, while seemingly simple by today’s standards, was one of the key elements in the building of civilization, at least in much of the world. Bread has become a fixture and mainstay in our society. In fact, much of human history would look different without it. It is true that many of the basics of bread and bread making have stayed pretty similar over time.

In fact, there are so many types of bread today, that the bread glycemic index is dedicated solely to helping people to understand what breads they can eat and which ones to avoid. Certain breads, such as white bread, are at the very top of the bread glycemic index. Unfortunately, white bread generally doesn’t have much to offer in terms of nutrition or health benefits. From a certain blunt perspective, while it might taste good, it’s really junk food. It should come as no real surprise that white bread is at the top of the bread glycemic index and many mass produced wheat breads are not far behind.

To the great shock of most consumers, breads can have some pretty shocking ingredients. Don’t be surprised to find breads that have sugar or even high fructose corn syrup added into the recipe. Obviously, these kinds of ingredients are definitely undesirable and will usually mean that the bread is high on the bread glycemic index.

Looking for good bread can be a tricky proposition. However, thanks to the bread glycemic index, there are ways to have your cake and eat it too. The trick is to carefully consult the bread glycemic index whenever you are selecting bread.

Best Choices on the Bread Glycemic Index

In general, there are some alternatives to white bread that are lower on the GI. Often one helpful way to find breads that are lower on the index is to look for breads that have whole kernels baked in. With this in mind, some good picks for alternatives to white bread are rye bread, buckwheat bread and oat bran bread. Multi-grain breads can also be a nice pick, however, the glycemic load can vary considerably depending upon the manufacturer. This is unfortunately the situation with virtually all breads and is why consumers need to be particularly vigilant when selecting breads. Some bread is indeed low on the bread glycemic index and has additional health benefits. Oats, for example, have been shown to help lower cholesterol and are generally perceived as a heart healthy food.

If you have selected a brand of wheat, oat or rye bread and it seems to be devoid of nutrition, put it back on the shelf and look for bread that does have nutrition. Part of the trick when selecting bread is to look for breads that not only have as few ingredients as possible, but also don’t have vitamins added back in after they have been processed.

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Highly Nutritious Low Glycemic Index Vegetables

It is not an overstatement to say that the world is just full of vegetables that fall on the low end of the glycemic index. Low glycemic index vegetables are plentiful and contain an amazing amount of healthy benefits that humans can take advantage of and enjoy. The GI helps dieters and diabetics pick foods that, when digested, will not release their glucose into the bloodstream in a rapid manner. While most vegetables score low on the index, some vegetables earn extra points due to their high concentrations of vitamins, minerals and disease fighting properties. Those who are looking for low GI options will find that choosing from the array of low glycemic index vegetables is easy.

Three of the Best Low Glycemic Index Vegetables

With so many great low glycemic index vegetables to choose from one, might not know where to begin exactly. The best place to start is to look for glycemic index vegetables that are widely available and very nutritious. A few contenders quickly come to mind. Spinach is not one of the best low glycemic index vegetables; it is also one of the best foods possible! This green leafy vegetable is so nutrient dense that it puts most other veggies to utter shame, and it is available almost everywhere year round. Spinach also freezes well and retains most of its nutritional value in the freezing process. Further, spinach can easily be added to salads and other dishes. In the process it will greatly improve the overall nutritional value of the meal. Perhaps best news of all for dieters is the fact that spinach is an extremely low calorie food.

Right behind spinach is broccoli. Broccoli has received a good deal of attention in recent years for its ability to fight what seems like just about every disease under the sun. It often seems that if there is a disease out there, broccoli is being studied as a potential preventative or curative agent. Considering this fact, broccoli is a pretty easy selection as one the best low glycemic index vegetables. Much like spinach, broccoli can handle being frozen and makes for a great addition to salads and soups.

Peppers, both green and red, should never be overlooked when considering what low glycemic index vegetables to consume. Peppers are nutrient dense, and are very high in vitamin C. In fact a single low calorie serving of peppers contains more vitamin C than an orange! Peppers also contain relatively high levels of B vitamins as well.

Spinach, broccoli and peppers are just three very healthy low glycemic index vegetables. The abundance of nutritious vegetables that are also low GI means that those looking to eat foods low on the index will have considerable variety at their disposal, no matter what their pick. What helps these three vegetables stand out from others is the fact that they are extremely nutrient dense and available usually year round. This availability makes them a fine pick for those who want to consistently add more nutrient dense low glycemic index vegetables to their diet.

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High Nutritious, Low Glycemic Index Fruit

… but be careful !!

When it comes to glycemic index fruit picks, those seeking to eat more foods low on the glycemic index are in luck. Most fruit is naturally low on the glycemic index and is also nutritious. In general, one can eat fruit without worrying too much about how quickly the glucose in the fruit will be released into the bloodstream. That stated, however, there are a couple of exceptions that one should be aware of and consume only in moderation or rarely.

One such fruit is the date. While dates are very yummy, they are not an example of low glycemic index fruit. Dates can have a big impact on blood glucose levels. Unlike most fruits, a couple of dates can really cause one’s blood sugar levels to soar. If you are looking for low glycemic index fruit, another option you might want to steer clear of is watermelon. Watermelon may taste fantastic, but like dates, this fruit scores extremely high on the glycemic index. Yet, watermelon does have many health benefits and for many can be enjoyed in moderation, on occasion. There are many highly nutritious fruits that can be enjoyed without much worry as they score low or moderate on the GI. Grapefruits, oranges, apples, pears, strawberries, cherries, dried apricots on prunes are all good low glycemic index fruit choices. Each of these fruits is loaded with antioxidants and has been shown to fight disease. The blueberry is another low glycemic index fruit. Blueberries are a wonderful selection as this fruit has proven itself to be a contributor to human health in a variety of ways, ranging from brain health to the prevention of disease. Many researchers and scientists believe that adding blueberries to one’s diet is a major step towards good overall health. Blueberries are loaded with vitamin K and manganese as well as vitamin C and numerous B vitamins. Contained within this simple looking berry are powerful chemicals that appear to fight cancer, inflammation and even aging itself via the impressive compound resveratrol. These factors combine to make the blueberry a must for any diet. This low glycemic index fruit can be consumed fresh, dried or even frozen.

When considering low glycemic index fruit choices, don’t overlook the blackberry. Blackberries might not receive the recognition of blueberries and other berries, but they are also loaded down with nutrition and impressive health benefits. They are high in a variety of vitamins and minerals including vitamin K, A, C and manganese, as well as copper and potassium. Blackberries score very high on the ORAC scale. ORAC stands for oxygen radical absorbance capacity and is a standard of measurement indicating how well a food can handle oxidative damage. Yet, this is only the tip of the iceberg where blackberries are concerned, for this low glycemic index fruit also has been shown to fight disease as well.

Those looking to eat foods low on the GI will find a good deal of options amongst fruit. Many fruits come with the bonus of added nutrition and disease fighting abilities!

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Grains, Pasta and the Food Glycemic Index

There can be no doubt that most of us love carbs. Whether it’s in the form of grains, bread, pasta or the occasional donut, carbohydrates are usually a big hit. In fact, most of us even crave them from time to time or even every single day. Yet, as it turns out, carbs are often pretty high on the food glycemic index.

Dr. David Jenkins and his fellow researchers developed the food glycemic index at the University of Toronto in the 1980’s. Since then, the GI, (as it is also known) has been used to help thousands of people, ranging from dieters and diabetics to those who are health conscious. The GI is a valuable tool in that it tells users what foods will cause their blood sugar levels to drop and what foods will keep their blood sugar levels normal. By using the food glycemic index, it is possible to know to which foods are best to avoid. Many of the carbohydrates found in highly processed and fast foods are high on the food glycemic index, such as white bread, corn based products, white rice and many breakfast cereals. Such foods are digested quickly and release their glucose into the bloodstream quickly as well. In short, it is best to find alternative foods in order to avoid these problems.

Substitutions are Key on the Food Glycemic Index

One way of avoiding these food glycemic index problems is to opt for whole-wheat foods and brown rice instead of white rice. While many whole-wheat foods may still be higher on the glycemic index than is ideal, they will still be an improvement over other options. While foods such as fruits, vegetables and many nuts are usually low on the GI, there are some grain options that are also low on the GI. Barley, oats and buckwheat are all good alternatives as are some wheat products as rye bread.

Wheat based pasta is usually far lower on the GI than many other options, such as products made with white flour or many corn or rice offerings. While couscous may be quite nutritious, it can also be rather high on the GI and thus should be avoided by those who are looking to go the low food glycemic index route.

If you are thinking that carbs and the GI sounds a bit tricky, you are definitely correct. In general, the easiest way to think of it is to assume that most processed food and fast food is likely to be high on the index. Also, bread, in general, should be treated with suspicion. Wheat bread should be looked at with caution. Some breads like rye and pumpernickel can be better options, but again, one must carefully consult the food glycemic index. You may potentially even research specific products to be completely sure of where a given food stands on the GI.

While we all love carbs, it is clear that our beloved carbs present a challenge for those looking to stay on the low side of the GI. But don’t give up. Through using the food glycemic index as a guide, it is quite possible to have your cake and eat it too.

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Foods to Avoid on the Glycemic Index of Foods

The glycemic index of foods was invented to help diabetics avoid foods that could negatively impact their blood glucose levels. Every food is digested at a different rate. Various food choices release glucose into the bloodstream at different rates. Through using the glycemic index list, it is possible for people to know what foods are best due to the fact they only result in small fluctuations in the body’s glucose and insulin levels.

Those who are looking to avoid high GI foods will need to become familiar with the glycemic index of foods. Gradually, it will become clear what meals and snacks to avoid. One of the biggest steps that you can take in avoiding foods that are high on the glycemic index of foods is to simply avoid processed, highly processed and fast foods. Let’s cut to the chase; processed foods and fast food are loaded down with chemicals, preservatives, lots and lots of fat and enough salt to quite literally choke and kill a horse. But the facts are that most fast food and processed food have white flour, white bread, white rice, sugar or corn based products in them. All of these ingredients are also rate very high on the glycemic index of foods.

Often, processed food and fast food will have all of these ingredients listed in the ingredient list. Diabetics should avoid all of these ingredients, which are high on the glycemic index of foods. Similarly, those aiming to improve their health should avoid these foods whenever possible.

Of course, there are always exceptions. Therefore, one has to be an active participant in his or her own diet and find those exceptions to the rules. Unfortunately, this may not be as easy as simply being more proactive in one’s processed food and fast food choices. Often ingredients that are high on the glycemic index of foods are essentially hidden. Thus, one of the most important steps for avoiding foods rated high in the glycemic index of foods is to steer clear of processed foods and fast food.

Fast Food Restaurants and the Glycemic Index of Foods

Of course, for many of us with hectic and fast paced lives, it may not always be easy or realistic to avoid fast food and processed foods altogether. Reading labels carefully on the food you buy is critical. One simple trick is to simply put back any processed food that has too many ingredients. If you are unfamiliar with an ingredient or the list of ingredients is simply too long, then why tempt fate? Simply put it back on the shelf. In a similar fashion try to select fast food establishments and restaurants that list their ingredients and nutritional information either in the establishment or on a website. In this way you can look at the food and at least estimate where a given food will fall on the glycemic index of foods.

While these steps may not be as easy as simply stopping at the drive through to pick up a meal on your way home from work, they are essential in avoiding choices high on the glycemic index of foods. At times it may be necessary to ask fast food restaurants and other dining establishments for nutritional information. These requests for nutritional information are far more common today than they were ten or certainly twenty years ago. In other words, don’t worry about whether or not your request is annoying. Remember, your number one goal is your health!

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Glycemic Index Values of Meals

To determine the Glycemic Index values of meals, we need 2 pieces of information:

The amount of carbohydrates (grams) in the meal.
The percentage of available carbohydrates (meaning carbs that can be fully absorbed in the body) contributed by each food.

This may seem very complicated, but this information is normally available from the majority of nutrition tables … and once we have this, we can do the following calculation:

For each food item, multiply the Glycemic Index value by the percentage of the total carbohydrate. Add the totals, and we have the Glycemic Index values for any given meals.

Let’s take a look at an example…

Meal = 2 slices of toast (2oz) and a glass of milk (4oz).
There are approximately 26 grams of carbs in the toast and around 6g of carbs in the milk.
Sum of the carb content is 32g. (which means toast is 81% & milk is 19%)
Then the GI of bread is ~70; the GI of milk is ~28.

Calculation = Glycemic Index X Carbohydrate Percentages

Toast: 70 X 81% = 57
Milk: 28 X 19% = 5
Total: 57 + 5 = 62

So regarding Glycemic Index values … this meal is 62.

Eating non-standard foods

If we eat foods that do not have a GI score, or are prepared in a way that’s not been tested for glucose response yet (i.e. non-standard food), determining a true glycemic index value it not achievable. However, by using glycemic index charts and food composition tables we can get pretty close for most meals.

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How Glycemic Index Values are Determined

Glycemic Index values are determined from the calculation of the influence a given food item has in increasing glucose (blood sugar) levels during human consumption. And when we say ‘food’, we are talking more specifically about carbohydrate content in foods. To have a standard system that we can use to compare foods, this obviously has to be carried out using some form of scientific method.

The Human Nutrition Unit at Sydney University is one of the main facilities that determines Glycemic Index values, and has been at the forefront of this type of research for over a decade. Surprisingly (at least to me!) there are actually only a handful of research groups around the globe that provide reputable testing and acceptable results. To date there are a little over 400 foods that have Glycemic Index values.

Glycemic Index values (aka glycemic index scores, glycemic index rankings, glycemic index rating, glycemic index numbers, glycemic index list) are determined by monitoring healthy volunteers (typically 10 or more), for the two hour period subsequent to them consuming an amount of the food being tested (the test food) that contains exactly 50 grams of available carbohydrates (meaning it can be processed by the body). During this period the blood sugar (glucose) levels are measured.

For each participant, the amount under their 120 minute glucose response (this is known as the test food glucose AUC*) for this food is then recorded. At a later date, the same group of individuals eat the same quantity in glucose sugar, and again their glucose response is measured during the same time frame (known as the reference food glucose AUC).

For each person tested, Glycemic Index values for the test foods are subsequently determined by dividing the reference food glucose AUC value by the test food glucose AUC.

e.g. ‘test food glucose AUC’ / ‘reference food glucose AUC’ = Glycemic Index value

From here all the test Glycemic Index values are totaled and divided by the number test subjects to give an average Glycemic Index value. This is how we come by the final Glycemic Index values we see in GI charts today.

(*AUC = Area Under the Curve)

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Foods with Low Glycemic Index

Making the switch to foods with low glycemic index instead of your current diet may not be the easiest thing to do, and if you don’t gradually incorporate these new choices into your food options, you can have a extremely difficult time getting used to it.

Looking for low glycemic index recipes? (click here to find out how to get our new Glycemic Index Recipe eBook for Free!!)

The good news is, it doesn’t have to be all that difficult at all, and consuming foods with low glycemic index can actually make you feel great and optimize your health. It’s the sudden change that can give you the hard time!

Why Change, When Dealing With it is So Hard?

It’s more than possible, that your current food choices have been pretty much the same for quite some time. This is certainly not a criticism on you, or how you live. It’s just a testimony to the fact that we have always been creatures of habit!

Even healthy changes in the way that we normally eat can take a lot of will power and instigate a purposeful drive for change in our lives. Often times this is why people find it difficult to ‘stick to it’ when it comes to diets.

There are many methods to incorporate a change to the eating habits in your life, and it pretty much depends on what type of individual you are. Many people are comfortable with drastic changes, while others are more happy with a slower paced change.

So you’ve first got to ask yourself … what type of change will I be able to handle and more importantly, be successful with?

Drastic Changes in your Diet

Incorporating a huge, and sudden change in your eating habits is all too often what we attempt, because it removes negative behaviors quickly. However, for many people it can feel like going ‘cold turkey’ from our unhealthy (but oh so tasty!!) foods.

The sensible way to make the change is to wait until you have minimal food left in the house. Think of it like munching through your options, and not having any unhealthy food alternatives to tempt you!

Then, take a look at the glycemic index list, and compile a list of healthy foods with low glycemic index – and restock at the store. Purchase low glycemic index food that you can enjoy, that is healthy for you, and good for your well being (BTW – you can also check out the great recipes in this web-site to get you started).

This will mean that you don’t have any opportunity for eating unhealthy food, and therefore you’re pretty much ‘stuck’ with healthy eating!

Slower, Measured Changes to your Diet

Incorporating slower, measured changes into your diet isn’t always the best way to go, but for some of us, it’s the only option. When you slowly incorporate new foods, you tend to still lean towards the bad alternatives in your home.

However, this certainly doesn’t mean you can’t progressively switch your diet around! To start with, try making it an objective when you go food shopping to include even just a single item (I would suggest being a ‘little’ more aggressive though!) that’s in the low range on the glycemic index, and just gradually progress from there. Soon, it will be easier to enjoy food working with the index.

So Why Change?

It’s often difficult changing your life time habits, and diet choices are so habit forming, altering our eating habits can be almost uncomfortable, to say the least. But when you take that step, even the first ‘baby steps’ and understand that we are better for this change in our lifestyle, and it can and will help.

Just make sure that you’re prepared for the new path you’re taking when you make the decision to move to foods with low glycemic index, and stay with it. Not just for your well being, but more importantly – the quality of your life.