Diet File: Eat Smart 1

Not all carbohydrates were created equal: some are considered healthier than others, partly because of the difference in their glycemic index (GI), a measure of their effect on blood glucose levels. Foods with a low GI (oatmeal, yogurt, apples, legumes and peaches) cause a gradual rise in blood glucose, while foods with a high GI (white bread, refined cereals, potatoes, bagels and instant rice) cause blood glucose to spike. A slower rise in blood glucose is preferable because it helps control hunger and appetite and regulates overall blood glucose levels.

Recent research confirms that low-GI foods help control diabetes and improve "good" HDL cholesterol levels. One study looked at 2,800 people with type 1 (insulin-dependent) diabetes and found that those with lower-GI diets had higher levels of HDL and better blood glucose control.

For more information, check out The Glucose Revolution (Marlowe & Company, 1999) by Thomas Wolever, Jennie Brand-Miller, Stephen Colagiuri and Kaye Foster-Powell, or visit www.theglucoserevolution.com.