There are many diet plans today that advise you to avoid high GI (glycemic index) foods. I was surprised to discover that one of my favorite vegetables, parsnip, was in this high GI category. Should I stop eating parsnips because of their glycemic index?
Carbohydrates turn into glucose after they enter the body. The rate at which carbohydrates are converted to glucose is known as the glycemic response. Foods with a higher glycemic response cause a more rapid rise in blood sugar levels.
The glycemic index is a ranking system for carbohydrate-containing foods to give an indication of how quickly your blood sugar will rise after consumption. The glycemic index ranges from 0 to 100, where zero represents foods without carbohydrates, that is, they do not increase blood sugar and 100 represents pure glucose.
Foods with a glycemic index of less than 55 are known as low GI foods, foods with a GI of 56 to 69 are medium GI foods, and foods with a GI of 70 or higher are high GI foods.
By avoiding high GI foods, you’ll be in a better position to maintain a relatively constant blood sugar level, which will reduce the likelihood of gaining body fat and, particularly for those with diabetes, prevent medical complications . Parsnips have a glycemic index of 97; It has a very high GI. If we avoid foods with a high GI, parsnips would not reach the table.
The body’s glycemic response is based on 2 factors; The glycemic index and the amount of carbohydrates consumed. If a small amount of carbohydrates with a high glycemic index were consumed, there would be a relatively low rise in blood sugar.
This is the case with parsnips; an 80-gram serving of parsnips contains 12 grams of carbohydrates. Although parsnips have a high GI value, they contain a relatively small amount of carbohydrate and the glycemic response will not be as great as, say, the same serving of glucose.
The glycemic load takes into account both the glycemic index and net carbohydrates to determine how carbohydrates and the amount consumed will affect your blood sugar level. The glycemic load is determined by taking the GI value as a percentage and multiplying it by the amount of net carbohydrates. Parsnips have a glycemic load of 12.
A glycemic load of 10 or less is low, between 11 and 20 is medium, and more than 20 is considered high. Parsnips can be victims of the GI system; however, considering the relative amount of carbohydrates in the food, parsnips are an excellent filling food and can be incorporated into a healthy diet.