- May. 11, 2006
- Glycemic 101
Glycemic index (GI) seems to be all the rage again! Will it be the next Atkins? Maybe the next big diet phenom? Doubtful. GI's been around for years and it just keeps coming back.
People who are gung-ho about following the glycemic index eating plan believe that all their foods must fall in the low category. But really, there's a time and a place for low, medium and high glycemic foods—a bit of a confusing concept.
The good news is that when people glom onto GI, they begin eating all sorts of nutritious foods associated with a GI-based eating plan—a variety of fruits, vegetables, whole grains, good fats and less refined grains to name a few.
But what's confusing is that not all low-GI fare is healthy. High-fat candy bars and donuts for example are low GI & REALLY high in fat whereas carrots have a high GI. Does this mean that donuts and candy bars, which are full of saturated fat and high fructose corn syrup, are better for you than carrots? Hardly!
My nutritionist self is not ready to chuck the glycemic effect of food just yet. There's something to it and it's a good measure for athletes when choosing the right performance foods before, during and after an endurance event.
Or you can bag glycemic talk altogether and just use common sense as your guide—fruit, whole grains, healthy fat, fiber, vegetables, low fat dairy, lean meats, legumes—variety & portion control are key. By the way, if you're looking for help in the area of portion control, I just bought these great bowls! Love them!
People who are gung-ho about following the glycemic index eating plan believe that all their foods must fall in the low category. But really, there's a time and a place for low, medium and high glycemic foods—a bit of a confusing concept.
The good news is that when people glom onto GI, they begin eating all sorts of nutritious foods associated with a GI-based eating plan—a variety of fruits, vegetables, whole grains, good fats and less refined grains to name a few.
But what's confusing is that not all low-GI fare is healthy. High-fat candy bars and donuts for example are low GI & REALLY high in fat whereas carrots have a high GI. Does this mean that donuts and candy bars, which are full of saturated fat and high fructose corn syrup, are better for you than carrots? Hardly!
My nutritionist self is not ready to chuck the glycemic effect of food just yet. There's something to it and it's a good measure for athletes when choosing the right performance foods before, during and after an endurance event.
Or you can bag glycemic talk altogether and just use common sense as your guide—fruit, whole grains, healthy fat, fiber, vegetables, low fat dairy, lean meats, legumes—variety & portion control are key. By the way, if you're looking for help in the area of portion control, I just bought these great bowls! Love them!
- Posted by:
- Tara, the RD
- Category:
- Food Matters
- Add A Comment
By monica on 05/15/2006
Glycemic index does matter - especially when you are pregnant. PLEASE come out with a Luna bar that’s not as sweet as the others and not made from products such as slenda.
Thanks.
By Tara on 05/18/2006
Sorry it’s taken me a few days to reply, but I just returned from 2 straight days of being surrounded by pregnant women, OBs, doulas, and prenatal yoga instructors to discuss maternity related nutrition concerns.
I do feel GI has some merit in fine tuning meal plans but it has many flaws that have yet to be worked out.
When you’re pregnant, keeping your blood sugar levels steady is important for your energy level and reducing nausea. Choosing the right portions and right types of carbohydrates is critical. GI can help guide your choices but should not be your sole means of choosing foods (i.e. my carrots & donuts example).
LUNA doesn’t contain artificial sweeteners like Splenda; but if you’re looking for a bar that tastes less sweet, or contains less sugar, maybe give MOJO or ZBaR a try.
Be well!
By Mary Ann on 10/17/2006
What is the actual glycemic index rating for Clif Nectar Dark Chocolate bar (my fave)? I noticed it says “Low Glycemic” on the packaging, though your blog says Clif bars are medium glycemic, and I don’t see where it says what the actual GI rating figure is.
In wellness,
Mary Ann
By DT on 01/14/2007
My question is identical to Mary Ann’s question posted Oct 17, 2006. If you could post the criteria/process/laboratory used to determine that the CLIF Nectar bars are Low Glycemic, it would be very helpful. Thanks, I’ll keep checking back.
By amy on 02/06/2007
Hey there Mary Ann and DT,
Apologies for not writing a response until now--three months later. Here’s what Jeff, in Consumer Services, had to say about the GI of nectar bars:
“At this time we do not have the specific GI for Dark Chocolate & Walnut because not all of the flavors have been tested. We did test Cinnamon Pecan which has a GI of 33 and Lemon Vanilla & Cashew, which has a GI of 48. Due to the formulation of each nectar bar being similar, the GI for the flavors will range between 30 and 55.”
I hope that helps and again, apologies for the very late response. Let me know if you’ve got any more questions. Keep reading the blog!
~amy
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By marsha on 01/31/2008
What is the glycemic index rating for your Mojo Bars? The website says they are “low glycemic”, so I assume they are 55 or lower. Thanks!
By matt on 05/04/2008
What is the glycemic index for the regular line, and the luna line? The package says medium, and low, respectively, but 20 grams of sugar seems like a lot for “medium.” Thanks!
By Tara on 05/12/2008
Ingredients in LUNA and CLIF that help to slow the digestion of sugars & starches into the blood stream include:
• Whole Grains
•Fat
•Fiber
•Protein
The ranges for GI are:
Glycemic Index Glycemic Load
Low = 55 or less Low = 10 or less
Moderate =56-69 Moderate = 11-19
High = 70 or more High = 20 or more
CLIF BAR falls into the moderate range and LUNA into the Low Range.
Glycemic response in people varies based on what else is in your stomach, and what food you combine together.
By Sally Casey on 08/22/2008
I’ve been on the Gi diet for almost a year now and it’s going really well, I find it really simple to follow although I’ve never actually come across these bars. Dont know if this helps but anyone looking for a guide to GI levels this site seems to cover it - Low GI diet guide