Glycemic Index-High or Low Better?
The Glycemic Index (GI) relates to the way your bodys sugar levels respond to certain foods. Foods are given a rating from 0 100 on the glycemic index with glucose in the highest position. High Glycemic Index foods (such as simple carbohydrates) will increase the bodys sugar levels rapidly whereas low glycemic index foods will increase the bodys sugar levels slowly. A good understanding of the glycemic index can assist in weight loss and help control diabetes.
There is a lot of talk these days about a new meal planning tool called the Glycemic Index (GI). But there is also a lot of misunderstanding about the GI, which has actually been around for more than 20 years.
When you eat food that contains carbohydrates, the sugar (glucose) from the food breaks down during digestion and gives you energy. After you eat, your blood glucose level rises; the speed at which the food is able to increase your blood glucose level is called the glycemic response. This glycemic response is influenced by many factors, including how much food you eat, how much the food is processed or even how the food is prepared (for example, pasta that is cooked al dente or firm has a slower glycemic response than pasta that is overcooked).
How Does the Glycemic Index work?
The glycemic index is complicated and cannot be generalised to all people. Different people will have different reactions to food. The bodys response to food will relate to several factors including; age, activity level, insulin levels, time of day, amount of fibre and fat in the food, how refined (processed) the food is, and what was eaten with the food. In addition to this, other factors such as the ratio of carbohydrates to fat and protein as well as how the food was cooked (eg. Boiled compared to fried or baked) and metabolism will determine the way your bodys sugar level responds after eating. Foods that have a low glycemic index will have little effect on the bodys sugar levels. Comparatively, foods that have a high glycemic index will have an instant affect on blood sugar levels. Ratings on the glycemic index have resulted from numerous studies; however, individuals should test their own reactions to food in relation to the glycemic index.
The Glycemic Index and Dieting
Health experts and dieticians contest that the glycemic index is difficult to use because it is complicated and will vary from person to person. They do concede however, that the glycemic index is a useful meal-planning tool especially when individuals monitor their own individual responses to foods. Low glycemic food is especially helpful in assisting those who want to lose weight. Low glycemic index foods will increase the sugar levels in the body to sustain energy levels for longer periods of time. This means an individual will feel less inclined to eat because energy is being slowly released into their bloodstream. A good understanding of the glycemic index will also assist with exercise. If you exercise then eating high glycemic foods will help you recover from your workout. Specifically, faster carbohydrates that are high on the glycemic index are great for raising low blood sugars after intense exercising whereas low glycemic index foods are helpful in maintaining blood sugar levels for long periods of exercise. Health experts encourage using the glycemic index in conjunction with other meal programs to assist in managing diabetes and/or controlling weight.
LOW GLYCEMIC INDEX FOODS (55 or less)
Skim milk
Plain Yogurt
Soy beverage
Apple/plum/orange
Sweet potato
Oat bran bread
Oatmeal (slow cook oats)
All-Bran
Converted or Parboiled rice
Pumpernickel bread
Al dente (firm) pasta
Lentils/kidney/baked beans
Chick peas
HIGH GLYCEMIC INDEX FOODS
Watermelon
Dried dates
Instant mashed potatoes
Baked white potato
Instant rice
Corn Flakes
Rice Krispies
Bagel, white
Soda crackers
Jellybeans
French fries
Ice cream
Digestive cookies
Table sugar (sucrose)
Written by Ting Ting on July 27th, 2006 with
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