What are some tips for reducing the glycemic index of starchy foods?

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What are some tips for reducing the glycemic index of starchy food?

Thanks for asking.

Starchy foods should actually be part of every meal. They come in three groups. Cereal-based foods like bread, rice and pasta. Pulses and legumes like lentils, beans and chickpeas. And of course, potatoes. However, some members of this food group have a notoriously high glycemic index.

What is glycemic index?

Glycemic index or GI is a scale from to 100 that shows how quickly a food raises blood sugar. High GI foods like pastries cause blood sugar to spike fast. Low GI foods like chickpeas raise it more slowly and steadily. Generally, vegetables have a low GI, while starchy foods tend to run higher. And why does the glycemic index matter? For people with diabetes, it's crucial for managing blood sugar. For the rest of us, it still matters. Spikes and crashes in blood sugar are behind those mid-afternoon energy slumps and cravings. Low GI foods also keep you fuller for longer, which helps with weight control. So does this mean we should avoid starchy foods? Not at all. They're essential. The trick is choosing wisely and paying attention to how they're prepared.

Some starchy foods naturally have a lower GI, think chickpeas, lentils, quinoa and sweet potatoes, all under 50 Whole grain rice and pasta are also better options. But you can actually change the GI through cooking and preparation. How does that work? For pasta, cook it al dente. Overcooking shoots the GI way up. Another trick is cooling.

If you cook pasta, let it sit overnight in the fridge or even freeze it. The GI drops significantly. Same goes for rice, especially whole grain rice. That's because cooling changes the starch into something called resistant starch, which digests more slowly. This helps keep your energy steady and keeps you fuller for longer. Is cooling the only way to lower the GI of starchy foods? No. The cooking method matters too. Take potatoes. Steamed, their GI is about 65

Mashed, it jumps to 90 Baked, around 95 But remember the trick. If that baked potato spends a night in the fridge, its GI drops significantly. There you have it.

Now you know some tips for reducing the glycemic index of starchy foods. In under three minutes, we answer your questions and help you understand the true meaning behind the trends, concepts and acronyms that are making headlines. Listen along and you really will know for sure.

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