By Cat Wilson
Guest Columnist

Some people insist “a calorie is a calorie” and it doesn’t matter if you are eating 1,500 calories of marshmallows or 1,500 calories of vegetables, to which I would say, “Not so fast.”

Our bodies convert what we eat to energy — glucose, and since marshmallows are already sugar, which is at the top of the glycemic index, our body very quickly converts the calories into glucose, which makes blood sugar soar. Conversely, 1,500 calories of vegetables slowly digest without blood sugar spiking, as it would with sugar or refined carbohydrates like bread and baked goods.

The GI is based on 50 grams of whichever food,with a measurement of how high the blood glucose peaks two hours after consumption. That translates to 1 cup of pasta, but it also translates to 7 cups of carrots, so you need to consider the food groups.

The GI can also change based on the ripeness of fruit, whether an item is cooked and even whether it is overcooked, as that breaks down the cellular structure causing the food to be more easily digested.

For Vegetables

Low GI

• Broccoli, 10
• Cabbage, 10
• Mushrooms, 10
• Chillies, 10
• Lettuce, 10
• Red peppers, 10
• Onions, 10
• Eggplant/aubergine, 15
• Cauliflower, 15
• Tomatoes, 15
• Green beans, 15
• Raw carrots, 16
• Frozen green peas, 39
• Boiled carrots, 41
• Frozen sweet corn, 47

To the high end:

High GI

• Pumpkin, 75
• Parsnips, 97

Let’s Look At Bread

Medium GI

• Pita, white, 57
• Hamburger bun, 61
• Wholemeal Rye, 62
• Croissant, 67

High GI

• White, 71
• Bagel, 72
• French baguette, 95

And Beans

Low GI

• Lentils, red, 21
• Lentils, green, 30
• Haricot/navy beans, 31
• Yellow split peas, 32
• Butter beans, 36
• Chickpeas, 42
• Pinto beans, 45
• Black-eyed beans, 50
• Kidney beans (canned), 52

And Snack food:

High GI

• Donuts, 76
• Water crackers, 78
• Puffed crispbread, 81
• Pretzels, 83
• Rice cakes, 87
• Scones, 92

Do you see where I’m going here? Two pieces of toast for breakfast, a sandwich and chips for lunch and pizza for dinner has never been ideal. Planning out your day will always serve you better. Knowledge will always serve you better. Commitment will always serve you better.

As a guideline, low GI is 55 or less, medium GI is 56-69 and high GI is 70 or more. Sweet potato over white potato, corn over flour, 100% whole wheat over white flour. And, of course, whole food over processed.

To your health.

Cat Wilson lives in South Bend and transitioned from a vegetarian diet to eating a plant-based diet over two years ago. She may be contacted at [email protected]