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The Smart Index

The Smart Index (SI) is a list of foods and beverages ordered according to the health impact of each food or beverage on the consumer. The health impact of each food or beverage is calculated using a weighted equation that incorporates each of the macronutrient factors deemed necessary according to the principles of the Smart Index Diet. The included macronutrient factors are shown in the table below along with an indication of health preference according to the Smart Index Diet.

Macronutrient Factor	Preferred Characteristic
Glycemic Index	A lower number is more healthy
Insulin Index	A lower number is more healthy
Total fat content	A lower number is more healthy (within limits)
Saturated fat content	A lower number is more healthy
Trans fat content	A lower number is more healthy
Protein content	A higher number is more healthy (within limits)
Caloric Density	A lower number is more healthy

The Smart Index equation produces a number called a Smart Score number. Lower Smart Score numbers indicate a more heathy food or beverage, while higher Smart Score numbers indicate a less healthy selection. The Smart Index list ranks foods and beverages by their Smart Score numbers generally from lowest (most healthy) to highest (least healthy).

History

The Smart Index list and Smart Score number were developed by Michael J. McCarthy, Ph.D., Mark F. McCarty, and John C. Gustin in July of 2005 to provide guidance in food and beverage selection for persons following the Smart Index Diet. This diet advocates consuming low glycemic and low insulin stimulating foods, foods low in total fat and especially low in saturated and trans fats, foods that have a low caloric density, and foods that have a moderately high protein content. The Smart Index list and the Smart Score number were first introduced to the public in January 2009. The book, The Smart Index Diet, was published in January 2010.

A System for Food and Beverage Selection

When selecting food and drink according to the Smart Index list, the goal is to routinely consume foods and beverages with a low Smart Score number of 0 to 50. Those with a moderate Smart Score number of 51-75 may be consumed prudently, 3 or 4 times a week. Foods and beverages with a high Smart Score number of over 75 are to be avoided or eaten sparingly.

Examples of various foods and their Smart Score ranges are presented below:

• Foods with a low Smart Score number of 0-50 that are acceptable for routine consumption include: most vegetables, fruits, pastas (cooked al dente), sprouted breads, sweet potatoes, some grains (such as quinoa, bulgur, and barley), fish, and very lean cuts of meat.
• Foods with a moderate Smart Score number of 51-75 that may be consumed 3-4 times a week include: angel food cake, Roman style pizza (having an exceptionally thin crust with red sauce only or with red sauce and a small amount of cheese), chicken fajitas, and bananas.
• Finally, foods with a high Smart Score number of over 75 are to be avoided or eaten sparingly; these include: fatty hamburgers with buns, french fries, most breads, whole milk, fried foods (e.g., fried eggs, chicken, or cheese), white or red potatoes, and avocados.

Benefits of Following the Smart Index Diet

The Smart Index equation incorporates the glycemic index and additional factors.

The glycemic index ranks carbohydrates according to their impact on blood sugar levels over a two hour period. High glycemic foods raise blood sugar levels more than low glycemic foods, even though the same amount of carbohydrate is consumed in each instance. Benefits of using the glycemic index for food selection reportedly include more normal blood sugar levels and lower insulin levels which benefit especially people with an insulin impairment such as diabetes or hypoglycemia.

The Smart Index equation not only incorporates the glycemic index into its formula but also incorporates the insulin index (where data are available), fat and protein content, and caloric density. Expanded benefits of the Smart Index Diet reportedly include a steady and increased feeling of energy, increased clarity of mind, lower insulin levels, more normal blood sugar levels, and a mechanism for losing fat and building muscle.

Smart Index and Smart Score are trademarks of Indices, Inc.