The glycemic index, glycaemic index, or GI is defined as a measure of the effects of carbohydrates on blood sugar levels. Since Foods have a high GI caused carbohydrates that break down quickly during digestion and released glucose rapidly into the bloodstream. On the other hand, foods with a low GI have significant health benefits, because theirs carbohydrates break down more slowly, release glucose more gradually into the bloodstream. The concept was developed by Dr. David J. Jenkins and colleagues[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
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What does GI mean:
GI is an abbreviation for glycemic index. It is a universally recognised way to distinguish how different carbohydrates affect your blood glucose levels. Many people insist that the only way to lose weight is to follow a low GI eating program. They say it helps a person choose both the right quantity and type of carbohydrate to consume each day.
You probably already know that your blood sugar or blood glucose levels rise and fall during the day which affects how you feel and how your body functions. It is also said that people with diabetes may also benefit from understanding how different foods affect their blood glucose levels to assist them to gain a greater variety of food choices to what is normally prescribed to those with this condition.
Foods that contain carbohydrates that breakdown quickly during digestion like white bread are said to have a high GI value. This means that the glucose in your bloodstream increases very quickly and to a very high level. Foods like grapes are known to have a low GI value and release glucose into your bloodstream gradually and provide your body with a much more consistent level of energy during the day.
Several studies have shown that many people trying to lose weight find a low GI eating program much easier to follow and stick to due to the variety and flexibility of food choices available. Following a low GI eating program may also eliminate what every dieter seems to suffer from which are those dreaded cravings between meals.
Many excellent books and articles have been written on the glycemic index subject and it may well be worth your while to educate yourself in this area if you are struggling to lose weight following more conventional diet programs.
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The Glycemic Index is a tool that helps you to choose the right type of carbohydrate. The Glycemic Index or GI is the measure of carbohydrate quality and the effect this has on your blood sugar levels. The index has a scale of 0 to 100, which reflects how fast the carbohydrates in the foods you eat hit your bloodstream. A low GI food contains carbohydrate of 55 or less which has less effect on your blood glucose levels and a high GI food contains carbohydrate of 70 or more which has a greater effect on your blood sugar levels. The most important aspect to remember is that the GI compares foods not by per 100 grams of food, but by per gram of carbohydrate.
Low GI foods help to control blood glucose levels by slow digestion and by the gradual increase and decrease in the blood glucose response after eating. The health of your heart improves with lower glucose levels throughout the course of the day. High insulin levels result from eating high GI carbohydrate foods and these promote high blood fats and also high blood pressure, which increases your risk of a heart attack.
Following are a few tips on making sure that you are eating enough carbohydrate as well as the right carbohydrate:
- Add at least one low GI food to each meal
- Eat lots of vegetables, try to add vegetables to your meals twice a day
- Eat fruit at least twice a day
By substituting high GI foods with low GI foods you will see amazing results and feel the benefits, a few examples of foods you can substitute are:
High GI food - Low GI food
Potato - Sweet potato, yams, chestnuts or taro
Sugar - Lower the quantity and consider fructose as an alternative sweetener
Lollies - Nuts, dried apricots as well as other dried fruits and sultanas
Cakes and Pastries - Fruit loaf, raisin toast, and fruit buns (try choosing the wholegrain Varieties)
Breakfast Cereals - Rolled oats, muesli and brands that display the GI symbol
Following are a few tips for a healthy low GI diet that can be easily adapted:
- Eat on a regular basis, try to eat at the same time each day
- Try eating at least seven servings of fruit and vegetables each day
- Add legumes to your diet, these can include beans, lentils and chickpeas
- Add low fat dairy foods to your diet, soy products that are calcium enriched are beneficial
- Add a low GI version of breads and cereals to your diet
- Add nuts on a regular basis
- Add omega-3 fats to your diet which include fish and seafood
- Make sure you choose meat that is lean
- Reduce your salt intake, and
- Limit the amount of alcohol you drink
It may seem overwhelming at first, but once you get into the habit of incorporating these tips into your daily diet, you can see the benefits on how a low GI diet can help to reverse diabetes and allow you to achieve optimum health.
Sue Kennedy is the author of the physician-endorsed e-book "Defeat Diabetes Now," and operates a membership channel devoted to health & wellness. Readers of her book also receive instant access to expert interviews, articles, diet plans and other resources designed to maintain optimum health and prevent disease. Click here to defeat diabetes now.
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Recommended ReadingThe Low Glycemic Index Diet
The Easy Healthy Way To Achieve
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