The glycemic index was introduced in 1981 as a system to help people with diabetes make food choices that would not cause their blood sugar levels to fluctuate wildly. Carbohydrate foods are given a ranking between 1 and 100, which determines how quickly each food causes energy to be released into the bloodstream. The higher the ranking, the more quickly the food will cause blood sugar levels to rise.

Categorization

Foods that have a ranking lower than 55 are considered low-GI foods, and the fluctuations they cause in blood sugar levels are minimal. A food with a score of 70 or higher is considered a high-glycemic food, and these foods should be avoided if you are trying to keep your blood sugar levels steady, or eaten together with a low-GI food to reduce the effect on your blood glucose.

GI of Avocados

Fruits in general rank low on the glycemic index. There are some exceptions; the watermelon is the highest common fruit with a high-GI rank of 80. Avocados are classified as a fruit although they are often thought of as a vegetable, as typically they are eaten with savory meals. The GI is relevant only for carbohydrate foods, and as avocados have a very low-carb content, they are assigned a zero on the glycemic index.

Benefits

Apart from being a low-GI food that will not cause your blood sugar levels to rise rapidly, avocados are also a rich source of monounsaturated fats. This is the good type of fat that is essential for the body to process fat-soluble vitamins, such as vitamins A and D. In her book "The Flat Belly Diet" Liz Vaccariello recommends eating a portion of MUFAs with every meal to reduce abdominal fat. Avocados are rich in fiber that helps to keep the bowels regular and also aids weight control. They are additionally a rich source of potassium that lowers the risk of heart disease, high blood pressure and stroke.

Types

The avocado is called the alligator pear due to its pear shape and the rough leather appearance of the outer skin. There are dozens of types of avocados, of which two are commonly seen in stores in the United States. The most popular Hass variety has a dark brown, almost black, rough skin. The other type commonly sold is the fuerte, which tends to be slightly larger than the Hess with a dark green skin.

Expert Insight

Dr. Russell Greenfield, who writes for the Harris Teeter website, says that although the glycemic Index is a useful tool, other factors should also be considered when you make dietary choices such as the fat, fiber and nutrient content of the food.

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