By Renee Hughes • February 25th, 2011

In the world of nutrition, there have been a number of words and phrases that have stumped even the savviest of those in the nutritional "know". Whether you've scratched your head trying to figure out the difference between pro and pre-biotics, or driven yourself mad trying to keep track of which omega fat does what, or goodness me, if 100% whole wheat is considered a whole grain, you've probably felt like throwing in the nutrition towel once and for all!

While I know its difficult to navigate through today's linguistic labyrinth of nutritional lingo, I can offer a small consolation in the form of clarifying one particularly perplexing concept: the glycemic index. Put those thinking caps on because it's now time for a "sweet" little lesson, nutrition style!   

The glycemic index (GI) is a method of classifying the effect that a particular carbohydrate has on blood sugar. When we eat breads, pastas, or even fruits and vegetables, our bodies break down the carbohydrates found in these foods to glucose, our main source of fuel. However, not all carbohydrates are created equally. Some foods contain simple carbohydrates that are broken down rapidly, which floods the bloodstream with glucose. Commonly referred to as a high glycemic response, this can cause a dramatic spike in blood sugar levels, followed by a rapid decline as a large amount of insulin (a hormone that removes glucose from our blood) is secreted from the pancreas to deal with the sugar overload. Think of this as the ultimate crash and burn as far as nutrition goes.

On the other hand, some foods contain complex carbohydrates that are broken down much slower. The result: these foods have a low glycemic response because glucose is released at a more gradual pace. This also produces a less exaggerated insulin response from the pancreas. For diabetics, or those who struggle with satiety while trying to lose or control weight, these low glycemic foods may be a better option. Research has shown that consistently eating low glycemic foods may also help to regulate hunger, reduce overeating, prevent heart disease and type 2 diabetes, and improve the way our bodies metabolize fats.

Now that we've gotten the science out of the way, you're probably wondering (and more interested in) what foods are considered low, medium, and high on the glycemic index. Foods are given a number out of 100, which ranks their propensity to raise blood...

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Location:  Mississauga, CA

Renee Hughes is a nutrition communications specialist currently living in Mississauga, Ontario. She holds a Master of Health Science in Nutrition Communication from Ryerson University in Toronto. Her research interests include eating disorders, body image, and...