The
Glycemic Index Made Easy
The
Glycemic index (GI) in simple terms is a measurement used to determine
the speed at which a food product increases your blood glucose levels.
If the food increases your blood glucose rapidly, it will be considered
to be high GI. When foods are digested more slowly and cause a slower
increase in your blood glucose, they will be considered to be
low GI.
In the past, the emphasis was on eating the right portion of starch, at
the right time (which is still very relevant) until it was suggested
that even eating the right amount, at the right time, may be further
refined to what you eat at that time.
Some foods release slower, and some faster. The GI index ranges from
0-100, where 100 is taken to be pure glucose. The effects of all other
foods are then compared to that of glucose, which has the fastest
implication on blood glucose levels.
A Low GI would be foods with a GI less than 55, intermediate GI 56-69
and a high GI higher than 70.
Why do I need the Glycemic Index
The GI is not only beneficial for diabetics, as many may believe.
Eating a low GI diet will cause slow and steady rise in blood glucose,
without creating any sudden spikes or falls in your blood glucose,
which might leave you feeling very sluggish. Low GI foods increase the
blood sugar slow and steadily, taking some pressure off the pancreas
too produce high amounts of insulin.
Keeping this in mind you will have sustained energy and concentration
throughout the day, improved physical energy and performance, longer
lasting satisfaction and stable blood glucose if you eat these low GI
foods at regular intervals and in the right portions throughout the
day.
Who can benefit from this?
Insulin resistant and hyperinsulinemia patients
Pre-Diabetics
Those who suffer from low blood glucose levels (hypoglycemia)
Diabetics (type 1 and 2)
Those aiming to lose weight
Scholars, students and the work force who need optimal concentration
and learning all day long
ADHD patients
Athletes, who need endurance and sustained energy over a longer period
Those who suffer from heart disease
How do I use GI in my everyday Life
Many foods are marked as high or low GI or their exact GI is indicated
on the product. However, many will still not be indicated. Choose foods
that are less refined and containing lots of fiber.
Factors that influence the GI may include the amount of cooking, amount
of processing, size of the particles, type of fiber, acidity of the
product, the presence of fat or protein and the type of sugar
Keeping the above facts in mind, you should choose a starch product
that:
is cooked and processed as little as possible (close to it’s
original state)
has bigger particles (such as wholewheat kernels),
contains soluble fiber (oat bran, legumes, beans)
contains resistant starch, meaning that the body has difficulty
processing the food, such as cooked and cooled starches
contains acidic ingredients such as lemon juice or vinegar
has a fat or protein combined with it to decrease the rate of
absorption
For example:
Basmati rice has a low GI. When it is cooled, the GI lowers further.
Now, by adding lentils you can further reduce the GI. Adding a protein,
such as low fat grilled chicken breast strips and finishing it off with
lemon juice, olive oil and vinegar dressing, will be an example of a
low GI meal. It has low GI starch, added soluble fiber, added acidity,
protein and some healthy fats. Remember that even though it is GI, you
will still need to keep portion size in mind.
The Low GI is a healthy way of eating for all individuals, not only
those at risk of diabetes or any other disease and would be most
beneficial when combined with a low fat diet. Look out for the GI
rating on labels or, follow the guidelines to make sure you compile low
GI meals at home for yourself and your family.
