> Eating for Cardiovascular Wellness

Glycemic Index

We all struggle with carbohydrate intake.  One concept that is particularly useful is "Glycemic Index" or the amount a particular carbohydrate will raise the blood sugar.  Research has shown that people who eat diets rich in high glycemic indexed foods are more likely to become obese, and people who eat low glycemic index carbohydrates will have lower rates of heart attack and stroke.

The goal is to avoid high glycemic index carbohydrates (unless you are recovering from a work out, or are a diabetic needed an urgent increase in blood sugar).

Here is a basic guide (taken from American Diabetic Association):

Low GI Foods (55 or less)

• 100% stone-ground whole wheat or pumpernickel bread
• Oatmeal (rolled or steel-cut), oat bran, muesli
• Pasta, converted rice, barley, bulgar
• Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils
• Most fruits, non-starchy vegetables and carrots

Medium GI (56-69)

• Whole wheat, rye and pita bread
• Quick oats
• Brown, wild or basmati rice, couscous

High GI (70 or more)

• White bread or bagel
• Corn flakes, puffed rice, bran flakes, instant oatmeal
• Shortgrain white rice, rice pasta, macaroni and cheese from mix
• Russet potato, pumpkin
• Pretzels, rice cakes, popcorn, saltine crackers
• melons and pineapple