What is the Glycemic Index? The glycemic index or glycaemic index (GI) is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level. After a carbohydrate-containing food is eaten there is a rise, and subsequent decrease, in blood sugar (glucose). This phenomenon is known as the glycemic response. The glycemic response after eating different carbohydrate-containing foods can be compared to the glycemic response after consuming a standard food, such as white bread or glucose. The resulting measurement is called the glycemic index of that food. The glycemic index typically ranges between 50 and 100, where 100 represents the standard, an equivalent amount of pure glucose. Foods that break down quickly during digestion, for example sticky rice, have the highest glycemic indexes. They raise blood sugar levels higher and more quickly than foods with low GI. Low GI foods, such as beans, break down moreslowly, releasing glucose gradually into the bloodstream. There are three ratings for GI as table below : Why is the Glycemic Index Important? Digestion transforms carbohydrates into glucose and by so doing raises blood sugar levels. When blood sugar rises, a hormone called is released. Insulin carries blood sugar into the body’s cells where it can be stored or used for energy. Insulin’s actions bring blood sugar back down to normal. Research over the last 30 years has found that not all carbohydrates are digested and absorbed at the same rate. This means that different carbohydrates have different effects on blood glucose and insulin levels. High-GI foods are digested and absorbed very quickly and cause a steep rise in blood glucose levels. In response to this, our bodies try keep the blood sugar levels as stable as possible by releasing a large surge of insulin. The high insulin levels induced by consumption of high-GI foods may cause a sharp decrease in blood glucose levels(hypoglycemia). If your blood sugar drops too low, you become lethargic and/or experience increased hunger. Low GI foods, on the other hand, are digested and absorbed slowly but steadily and thus produce stable increases in blood glucose levels. This means that the body only needs a small, steady stream of insulin to control the increase in blood glucose levels. As a result, you’re likely to feel full longer after you’ve eaten, enjoy longer lasting energy, maintain steady blood sugar levels, and prevent the negative effects of excessive insulin in the blood. A low GI diet is not a fad diet but a way of eating that is sustainable in the long term and backed by over 30 years of scientific evidence. This includes facilitating the management of , weight loss and weight loss management and reducing the risk of developing type 2 diabetes, and other chronic lifestyle diseases. In fact a low GI diet provides health benefits for everybody across all stages of life. Glycemic Load The glycemicload (GL) of food is a number that estimates how much the food will raise a person’s blood glucose level after eating it. The glycemic load takes into consideration both the glycemic index (the quality) of a food and the amount of carbohydrate in the portion (the quantity) of food eaten. A food’s glycemic load is determined by multiplying its glycemic index by the amount in gram of carbohydrate the food contains in each serve and dividing by 100. Glycemic Load = GI x Carbohydrate (g) content per portion ÷ 100. Using an apple as an example: GI value = 38; Carbohydrate per serve = 15g GL= 38 x 15 ÷ 100 = 6 The GL of a typical apple is 6 Similar to the glycemic index, the glycemic load of a food can be classified as low, medium, or high: Low: 10 or less Medium: 11 – 19 High: 20 or more The glycemic index indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the bloodstream. In other words, how quickly foods break down into sugar in your bloodstream. A foodwith a high GI raises blood sugar more than a food with a medium to low GI. But the glycemic index does not take into account the amount of carbohydrate in a food. So glycemic load is a better indicator of how a carbohydrate food will affect blood sugar. For optimal health, aim to keep your daily glycemic load under 100. However, the simplest way to use the GL is to choose foods with the lowest GI within a food group or category, and to be mindful of your serving size. This Glycemic Index / Glycemic Load Chart lists many common foods and their relative Glycemic Index and Glycemic Load values. The glycemin index and glycemic load are very useful tools for choosing foods that help control blood sugars and blood lipids as well as promote weight loss. Lowering your glycemic load has been shown to make a difference in blood glucose levels, weight control, and prevention of heart disease. Best of all, the benefits you reap can help you feel good and have more energy to do the things youenjoy.
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