Glycemic Index, or GI, is a system to indicate how quickly and how high a specific food can raise your blood glucose levels after eating carbohydrates.The quicker a food is digested, the quicker it is converted to glucose, raising blood sugar levels. A GI diet can be followed by people who want to lose weight, and it is widely used by health professionals and diabetic patients. A GI diet should be paired with exercise for effective results.
Measurement of Glycemic Index
The system ranks food on a scale of 100, with higher values given to foods that quickly raise blood sugar. According to the Sydney University Glycemic Index Research Service, or SUGiRS, the index is derived from experiments by feeding volunteers controlled portions of food containing carbohydrates and measuring their blood glucose levels over a period of time. Foods on the index are compared to pure glucose or white bread, which has a glycemic index of 100.
Classification
Glycemic index classifies foods according to their effects on blood sugar levels. Foods with a high glycemic index quickly raise sugar levels while foods with a low glycemic index gradually increase and decrease sugar levels. A low GI food is rated 55 and under while a medium GI food is ranked 56 to 69. A high GI index is 70 and above. The lower the index, the longer it takes to digest a particular food and you feel fuller longer.
Benefits of Glycemic Index Menu Plan
You should select lower GI foods for a healthy life. An increase in blood glucose levels allows your body to store fat. By having low-GI carbs, your energy level is uniform and you will have fewer cravings between meals. Low GI foods will reduce bad cholesterol levels, diabetes is better controlled and the body's sensitivity to insulin is increased. It also reduces long-term health risks of heart disease.
Glycemic Index Menu Plan
With proper planning, you can consume foods having low GI. Choose breads with whole grains, stone-ground flour or sourdough wheat. Eat meals with good fat, carbohydrates and protein, which can help to control undulating blood sugars while giving you the energy required. Choose diets with fewer calories to maintain weight loss as well as a glycemic menu plan. You can consult a registered dietitian who can help you follow a plan.
Examples of Food
As per the research conducted by Mayo Clinic, you should eat foods with a glycemic index of 55 and under. Examples below 55 include All-bran cereal, chick peas, strawberries, raw carrots, peanuts, raw apple, peas, skim milk, kidney beans, red lentils, linguine, macaroni and spaghetti.
Medium GI foods include beets, cantaloupe, pineapple, sucrose, couscous, white rice, Life cereal, new potatoes, sweet potatoes and wild rice.
Examples of high GI foods are popcorn, watermelon, whole wheat flour bread, white wheat flour bread, baked russet potatoes, cornflakes, Cheerios and shredded wheat.
Conclusion
The glycemic index is not the perfect tool for selecting foods for good health. However, it is useful for comparing carbohydrates and choosing those that are good for you.
