The Glycemic Index Diet for Dummies (49 page)
Keeping an eye out for official seals
Early adopters of the low-glycemic diet had to engage in a little more guesswork when choosing packaged foods such as breads, crackers, and pastas at the grocery store. Granted, you still need to examine packaging to make the best judgment call, but thanks to some new labeling laws, this process is going to become easier over time.
The Glycemic Research Institute (GRI) — a private, internationally accredited certifying agency hired to provide certifications that are backed with research — operates a federally approved certification program. Food items that meet all the certification criteria, including clinical studies, are guaranteed to be low-glycemic. They can therefore use the GRI's low-glycemic labels on their packaging in the United States, Canada, and the United Kingdom. These labels simplify the process of choosing packaged low-glycemic foods at the grocery store.
The GRI's Low Glycemic seal appears on those products that have been clinically proven to have a low glycemic index and load when fed to individuals without diabetes. Look for the following seal on products such as Uncle Sam Cereal and Ezekiel 4:9 Sprouted 100% Whole Grain Bread.
The Low Glycemic for Diabetics seal (see the following figure) denotes products that have been shown in clinical studies to have a low glycemic index and load in Type 2 diabetics. (The GRI hasn't done any testing to determine which foods are friendly for people with Type 1 diabetes.)
These labels help take the guesswork out of grocery shopping so you can rest assured that the specific food product you're buying has been clinically tested. However, as you venture into your local grocery store, you may not see these labels being widely used. That's because the various food manufacturers can decide whether or not to have their products tested. As more people become familiar with the health benefits of a low-glycemic diet, it's quite likely that more manufacturers will apply for one of the GRI's certifications. (Visit the Glycemic Research Institute at
www.glycemic.com
for a list of products that are currently using these seals.)
Comparing fresh, frozen, and canned produce
Small differences can occur in the glycemic level and nutrient value of food (especially produce) depending on how it's packaged. These differences aren't always drastic, but they're good to know about anyway. Here's what you should know about fresh, frozen, and canned produce:
Fresh produce is much better at retaining nutrient value; it also has a lower glycemic load.
The closer your food is to its harvest time, the more nutrients it retains, which makes locally grown produce an especially good option because it hasn't had to travel from another city, state, or country. Always watch for freshness in your fresh fruits and vegetables, whether you're purchasing locally or not.
Bruises and wilting in produce may be the result of improper handling or a sign that the food is past its peak (meaning it has fewer nutrients to offer you).
Frozen produce has a slightly lower amount of retained nutrients and a similar glycemic load.
These products are frozen immediately after being cleaned and processed, which helps them retain more nutrients. Frozen produce can be a great economical value during off-seasons. For instance, when blueberries are out of season, the price for fresh ones can go up to $5 for a small carton and up to $7 for the organic version. That's a bit much to spend. Fortunately, you can find frozen blueberries for much less year-round (or you can just purchase blueberries when they're in season and freeze them in freezer-friendly containers for up to six months). Just make sure you're not choosing frozen fruits that have sugar added to them.
Frozen fruits and vegetables (and even meats) are great to have on hand as a fast and easy way to round out your meals.
Canned produce loses some of its nutrients and often has a bit higher glycemic load than fresh or frozen produce.
For example, raw apricots have a glycemic load of 5 whereas canned apricots have a glycemic load of 12. Heating during the canning process is part of the explanation for this higher number; the other part is that foods, specifically fruits, are often canned in light syrup. You're better off hunting for canned fruits that aren't stored in syrup when you're trying to follow a low-glycemic diet. When it comes to vegetables, especially beans, canned foods are great convenience items, and their glycemic load is similar to that of the fresh option.
Checking ripeness
Ripeness affects foods in two ways: It raises their glycemic index and glycemic load while simultaneously reducing the nutrients you can get from them. Some foods, such as fruits that are very ripe, have a higher glycemic load than their less-ripened counterparts. For instance, a slightly overripe banana has a glycemic load of 13, whereas a slightly underripe banana has a glycemic load of 11. Both bananas fall into the medium glycemic load level, so eating either one will have the same impact on your blood sugar. However, a completely underripe banana (one that's mostly green) has a glycemic load of 6. That may make it a low-glycemic food, but eating a solid green banana isn't preferable for most folks.
The longer a food sits out, the riper it becomes, leading to lost nutrients. To make sure you're getting the top nutrient value from various foods, try to select them at their peak of freshness. Fresh fruits and vegetables not only have more nutrients but they also have a lower glycemic load and a good taste.
Use the following list of popular fruits and vegetables as your freshness guide the next time you're at the grocery store: