Ten Myths about the Glycemic Index
In This Chapter
▶ Uncovering the truth about the glycemic index of some popular fruits and vegetables
▶ Realizing that not all high-glycemic foods are poor nutritional choices
▶ Proving that calories still count, whether a food is low-glycemic or not
Plenty of myths are floating around about the glycemic index these days. It seems like just about everyone knows something about it and is happy to tell you which foods to eat as well as which high-glycemic foods to avoid. The truth is that measuring the glycemic effect of foods is a highly precise and scientific process that requires specific testing (as explained in Chapter 2). In this chapter, I clear up ten common myths and help you under- stand how to use the glycemic index of foods to maintain a healthy weight and improve the overall nutrition quality of your food choices.
Carrots Are Pure Sugar
The original testing on carrots showed they had a high glycemic index (GI), which led to their reputation as a vegetable to avoid. Recent tests, however, show carrots actually have a low GI of 35 when raw and 41 when cooked. Plus, their glycemic load is only 4! (For more on glycemic load, head to Chapter 4.) Carrots are also high in vitamin A, vitamin C, potassium, and fiber. Feel free to add them to any meal, or enjoy them by themselves as a crunchy snack.
Watermelon Is Bad for You
Watermelon contains high amounts of (here’s a no-brainer) water, giving it a low energy density, which means it fills you up and keeps you feeling satisfied for a longer period of time. Watermelon is also a good source of potassium, vitamin A, and vitamin C.
Watermelon does have a higher GI of 72, but its glycemic load is only 4. That’s because there aren’t many carbohydrates available in a serving of watermelon due to all the water and fiber. The bottom line? Enjoy fresh watermelon as part of a healthy meal or snack. Spitting the seeds is optional!
You Can Never Eat a Potato
Potatoes are high-glycemic, but that doesn’t mean you should ban them from your diet. After all, they’re a good source of vitamin B6, potassium, and vitamin C, which makes them a healthy addition to meals. Instead of forgo- ing potatoes, strive for balance on your plate. For example, eat a dinner that features a small portion of baked or boiled potato plus a lean protein (such as chicken or fish) and 2 cups of low-glycemic veggies (such as green beans, broccoli, or tossed salad); the glycemic load of such a meal is moderate. (Head to Chapter 15 to check out the suggestion for converting traditional potato salad into a lower-glycemic dish.)
You Should Never Eat High-Glycemic Foods
First off, a low-glycemic diet is all about moderation, so thinking that you can’t ever have that high-glycemic chocolate chip cookie you love is both silly and potentially harmful. Second, the glycemic index is only one component to consider when choosing which foods you want to eat. You should also consider vitamins, minerals, fiber, antioxidants, total carbohydrate amount, fat content, type of fat, and sodium.
Some higher-glycemic foods, such as popcorn and Cheerios, are made of whole grains, which are good sources of fiber. When you want to eat a high- glycemic food, balance that choice out with a lean protein and other low- glycemic foods. For example, enjoy whole-grain Cheerios for breakfast served with fat-free milk and fresh strawberries, or add a small handful of peanuts to your popcorn for a medium-glycemic snack.
The amount you eat of a high-glycemic food is often more important than how frequently you consume it. Paying attention to your portion sizes of higher- glycemic foods is an important eating strategy for weight loss. Enjoy a snack- size portion of microwave popcorn rather than a large bowl, and you’re making progress!
High-Glycemic Foods Will Make You Gain Weight
Weight gain occurs when you consume more calories than you expend. Although it’s true that some high-glycemic foods are higher in calories (French fries, for example, have a higher GI of 64), it’s also true that some lower-glycemic foods are high in calories. Chocolate cake with chocolate frosting, often a favorite birthday cake choice, has a GI of only 38. Yet it cer- tainly wouldn’t be on any dieter’s list of “foods to eat on a daily basis.”
If your goal is to lose weight and keep it off, pay attention to both the calorie content of the foods you eat as well as their glycemic index. And don’t forget to exercise regularly too!
You Can Eat as Many Low-Glycemic Foods as You Want and Lose Weight
What a world it’d be if this myth were true! Unfortunately, it’s not. Yes, you can eat all the low-glycemic foods you want — but you still need to factor calories into the equation if you want to lose weight. Why? Because some low- glycemic foods are high in calories. Nuts, for example, have a GI of less than 30. Yet 1 ounce of mixed nuts contains 166 calories, and most people find it very difficult to limit themselves to just 1 ounce of nuts. A handful of nuts is at least 1⁄2 cup — and that amount of nuts contains more than 400 calories!
Even if you choose low-calorie, low-glycemic foods, you should still pay attention to the amount you’re eating. Calories add up quickly, and overeating leads to weight gain and health problems.
High-Glycemic Foods Cause Type 2 Diabetes
Eating high-glycemic foods, or even consuming carbohydrates for that matter, doesn’t cause Type 2 diabetes. Type 2 diabetes is the result of a complex combination of genetics and environmental effects such as obesity and lack of exercise. After someone is diagnosed with diabetes, he or she must engage in careful meal planning to control calories and carbs because consuming large amounts of high-glycemic foods can make managing the disease more difficult. However, a poor diet isn’t the reason someone develops this form of diabetes.
Low-Glycemic Foods Are Always Nutritious
For a food to be considered nutritious, it must follow USDA guidelines and be high in vitamins, minerals, and fiber. Additionally, it needs to be low in saturated fat and sodium. Many low-glycemic foods really are nutritious, but that’s because they meet all of the USDA’s guidelines for nutritious foods. Some lower-glycemic foods, such as Snickers candy bars, just don’t meet all of those requirements.
Just because a food is low-glycemic doesn’t mean it automatically qualifies as nutritious.
All High-Glycemic Foods Have Little or No Nutritional Value
Some high-glycemic foods contain good amounts of essential vitamins and minerals; they may even be good sources of fiber. For example, many cold breakfast cereals, even ones made from whole grains, have a higher glycemic index. Yet breakfast cereals are fortified with a variety of vitamins and minerals, and starting the day with cereal for breakfast is known to improve one’s overall daily nutrient intake. Additionally, whole-grain breads may be high- glycemic, but they’re a great way to increase your fiber intake (plus they’re fortified with folate and iron). Don’t be afraid to look beyond the glycemic index to discover the true nutrition content of the foods you eat.
Low-Glycemic Foods All Have Low Calories
Contrary to what the myth-spouters tell you, the glycemic index has nothing to do with calories. Stating that all low-glycemic foods are low in calories is a bit like saying everyone who drives a four-door sedan wears yellow socks. Ice cream, even high-fat specialty ice cream, is low-glycemic, yet everyone knows it’s high in calories.
Take the time to investigate a food’s calorie content as well as its glycemic index. Choosing low-glycemic foods that are also low in calories is a great weight-loss strategy.
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