Glycemic index

WHAT IS GLYCEMIC INDEX?

The Glycemic Index (GI) is a relative ranking of how the carbohydrates in food affect blood glucose levels. The ranking is based on comparison with a reference food like glucose or white bread. Food with high GI raises the blood glucose level more than food with a medium or low GI.

HOW IS GLYCEMIC INDEX MEASURED?

Blood glucose levels are monitored for 2 hours after ingestion of the test food. The results are plotted on a graph and compared with the blood glucose levels following ingestion of the reference food (either glucose or dextrose). The amount of carbohydrates ingested in the reference and test foods must be the same. To compare the results, the effect of the reference food on the blood glucose level is given a value of 100.

For example, after consuming green peas, rise in blood glucose level is 48% as large as the rise in blood glucose level after consuming glucose. So, the glycemic index of green peas is 48.

WHAT IS CONSIDERED LOW GLYCEMIC INDEX?

The American Diabetes Association adheres to the following:
  • Low GI: 55 or less
  • Medium GI: 56-69
  • High GI: 70 or more

BENEFITS OF LOW GLYCEMIC INDEX FOODS?

Foods with a low glycemic index are more slowly digested, absorbed and metabolized. Consequently, eating low glycemic index foods such as Diabliss can help :
  • Keep you feeling satisfied for longer.
  • Sustain energy levels longer.
  • Improve blood glucose management.
  • Control weight.

EXAMPLES OF FOODS WITH LOW GLYCEMIC INDEX

  • 100% stone-ground whole wheat bread
  • Most fruits, non-starchy vegetables and carrots
  • Oatmeal, oat bran, barley, converted rice
  • Sweet potatoes, peas, legumes, lentils, corn, lima beans

FACTORS AFFECTING GLYCEMIC INDEX?

Fat and fiber tend to lower the glycemic index (GI) of a food. A few examples of other factors that can affect the glycemic index of a food are :
  • Processing: For example, a whole baked potato has a lower GI than a mashed potato. Similarly, stone-ground whole wheat bread has a lower GI than whole white bread.
  • Variety of food: For example, brown rice which contains more fibers has lower GI than polished white rice where the dietary fibers are removed.
  • Cooking time: For example, soft cooked pasta has a higher GI than al dente pasta.
  • Ripeness: The riper a fruit or vegetable is, the higher the GI.

OTHER CONSIDERATIONS FOR LOW GLYCEMIC INDEX FOODS

The glycemic index of a food is different when eaten alone than when eaten in combination with other foods. Using a controlled diet, eating small portions and exercising regularly are also vital in managing blood glucose and maintaining or losing weight.
Disclaimer: Research based studies are continuing and no probable conclusion. Besides, the properties and benefits, are not intended to provide medical advice, diagnosis or treatment.