How to calculate the glycemic index from food labels ?
Following a low GI diet helps to reduce blood sugar levels and is one of the best diets to be practiced for diabetic patients. Foods with lower GI levels prevent the surge of insulin levels by ensuring the slow digestion and absorption of the food. For this purpose, it’s important to monitor the glycemic index score of the food. Read more about How to calculate the glycemic index from food labels.
However, these scores are not written on the food labels which makes it difficult to keep an accurate and proper calculation to effectively maintain a low GI diet. Even though this information is not exactly present on the labels, you can still use the nutrition information to find the best possible choice for your weekly meals. Here is how you can calculate the GI from the food labels:
So, How to calculate the glycemic index from food labels?
Carbohydrates
Carbohydrate levels are always mentioned in the nutritional information on the food label. So in roder to How to calculate the glycemic index from food labels?, It’s important to remember that the total carbohydrate level of food contains sugars, starches, and fibers in the food. Foods that possess sugar and flour will show a higher glycemic index in contrast to the ones that have their grains intact. This is because processed foods are ripped off of all the fiber and are left with a higher content of sugar and starch. This will help you get a clear idea of the GI of the food and if it’s healthy for you or not.
Protein & Fat
Protein and fat have a very tiny effect on the blood sugar levels and so foods with a higher content of protein and fat will have a lower GI level. If you eat a high GI scored food with a source of protein or fat, it will help you reduce the overall GI levels of the meal you consume.
Fiber
It is commonly known that foods that are rich in fiber have a lower GI score as compared to the ones with low or no fiber content. In such a case, the addition of soluble fiber in the food is the best form of fiber in a healthy diet. Fiber slows down the digestion of the food and diminishes the release of sugars in the blood. Eventually, this results in a slower increase in the blood sugar levels leading to lower GI levels. A nutritional value on the label that portrays a high fiber level is perfect for your low GI diet.
Glycemic Index Labeling
Even though you can get a very appropriate idea for searching How to calculate the glycemic index from food labels?, of the GI levels from the nutritional information, it can still get a little tough for many. In such a case, you can look out for the GI symbol on the food packaging. A low GI symbol on the packaging will guarantee the low GI value and certify it to be perfect for your health.
Determining the GI scores in 4 easy steps:
You can easily calculate the GI levels of the food with packaging without labels:
- Monitor the carbohydrate level of the meal you consume. Look for the grams of carbohydrates written on the packet and list them down.
- The next step involves determining the carbs that each food component adds up to your meal. Divide the total gram of carbs by the grams of each food component involved in the meal.
- After calculating the proportion of carbs, multiply it with the standard glycemic index of the components. You can easily locate the standard GI on the GI table.
- Now, add up the results of the components obtained in step 3 to have a total GI score.
Conclusion – How to calculate the glycemic index from food labels?
Health is the first most priority for all of us and we shouldn’t have to compromise on it just because there isn’t an exact availability of GI on the food packaging. There are lots of ways through which you can calculate it yourself. We have stated the most appropriate and easiest way to calculate the GI levels for you to reap the benefits of nutrition. So this concludes the topic for How to calculate the glycemic index from food labels?