What is the Glycemic index (GI)?
The Glycemic Index (GI) ranks carbohydrate containing foods according to the effect that they have on blood sugar levels. Foods with a GI of under 55 are classified as low GI, their energy (sugar) is released more slowly. Low GI food choices are recommended for people with diabetes, slimmers’ and people who lead a busy life. Foods with GI of more than 70 are classified as high GI, their energy (sugar) is released quickly and after eating these you may feel hungry sooner than after having had a lower GI food.
The concept of the GI has been around for a very long time but has only recently been exploited by various groups, organisations and individuals around the world – all claiming to be experts on the matter. Unfortunately a lot is not being said.
What are the concerns around the GI?
The factors that will influence the GI of foods are not all clearly understood. It is both irresponsible and unethical to tout the GI or GI diets as complete solution or stand alone treatment for the myriad of conditions it is prescribed for.
GI is merely a component and a useful nutritional tool. Any nutrition plan that relies on GI only, may in fact be nutritionally dangerous.
All low GI foods may not be ideal to include as part of a healthy and balanced diet and all higher GI foods need not be excluded.
The statement: helps you to feel full for longer is in fact not entirely true. Lower GI foods have been shown to reduce blood sugar level peaks – but this does not mean that one will stay “full for longer” – blood sugar levels may just be lower. To stay full for longer – meal composition and other factors that may influence digestion, has to be taken into account. For example, a meal consisting of quality protein and salad will make you feel ‘ full’ for longer…
Did you know – it is possible to apply some simple steps to lower the GI of a food? For example, using simple techniques such as adding some vinegar to a salad of freezing ordinary bread (defrost or toast before serving) will result in a lower GI?
Subscribers: Access TIPS TO LOWER BLOOD SUGAR LEVELS – beyond GI in the TIPS AND TOOLS section.
Please download the attached document and forward to others that may be interested.