The Glycemic Index. What is the GI and how can it help your diet?

Generally, the higher a food's Glycemic Index, the quicker its carbohydrates are digested in the body. This means that a food high in GI can have negative implications for people with diabetes for example, since the food will have a more rapid effect on raising glucose levels in the blood. Individuals suffering from diabetes generally have a naturally hard time regulating their blood sugar and insulin levels so you can see how a food high GI food can have a negative impact on health.

On the other side of the coin, foods with a lower Glycemic Index are more slowly absorbed and thus have a more gradual, quite low rise in blood glucose levels. Low GI foods are therefore believed to have better long term health effects on a person.

There is an interest in the Glycemic Index values of the foods we eat because it is believed that foods with a lower GI can help people control and reduce the risks of such diseases as diabetes and obesity. Such low GI foods are absorbed more slowly in the body, they can help to control appetite and weight since after having eaten a food with a low Glycemic Index, your stomach feels more full for longer and you are less likely to overeat. This all aids in weight loss and a healthy lifestyle in the long term. A great little package I found on the web which includes great information, recipes and heaps more regarding the Glycemic index can be found at The Low GI Diet and how it can help you lose weight easily.

If you are having problems with your weight and diet, your doctor may recommend you eat "low-GI foods" as an important part of your diet, since carbohydrate meals with a Low Glycemic index are often considered healthier, rich in nutrients and less refined. After all, offcourse your doctor would recommend you eat an apple (low GI natural fruit) instead of a chocolate bar, which generally have a high GI because of large amounts of refined sugars.

Here's the Glycemic Index of a few types of food for a reference and to help you make important choices of what to include in your diet.

Low GI Foods

- Oats and muesli
- Multi-grain bread
- Pasta
- Low-fat milk and yoghurt
- Most Fruits (apples, bananas, legumes)
- Most Vegetables (boiled potatoes, sweet corn, cabbage)

High GI Foods

- White bread
- White rice
- Potatoes which are baked and fried (Fried Chips etc)
- Wheat-based breakfast biscuits
- Jelly lollies and jelly beans

I Hope this lens provided you with some helpful information about the Glycemic Index and it's value and use!