The Glycemic Index is a number that determines how quickly the foods you eat containing carbohydrates raise your blood glucose levels.
The Glycemic Index (GI) is the ranking system for carbohydrates and how they affect your blood sugar levels.
Foods that contain Carbohydrates are classified as
Above 70
Between 56-69
Below 55
These values are relative to Pure Glucose, which is 100
The consumption of high-GI foods causes a sharp spike in blood glucose levels which is harmful for health and the main cause of diabetes and other ailments.
Consumption of low-GI foods results in slow increase and slow decline in blood sugar levels without any spike. Foods with low GI release glucose into the blood stream at a slow, sustainable rate and have proven health benefits.
While Glycemic Index measures the QUALITY of the carbohydrates, (foods that release glucose into our bloodstream) contained in our food, the Glycemic Load in the same food measures the QUANTITY of carbohydrates.
Thus these two aspects tell us the Quality + Quantity of glucose that we consume.
The Glycemic Load is a more accurate way to approach carbohydrates because it not only considers a food’s glycemic index, but also the amount of carbohydrates per serving. For example, watermelon has a high Glycemic Index, but is low in carbohydrates, which means it has a low Glycemic Load.
A low-glycemic diet can help you control your weight by minimizing spikes in your blood sugar and insulin levels. This is particularly important if you have Type 2 Diabetes or at risk of developing it.
Studies have shown that the low GI diet can result in weight loss, reduce blood sugar levels, and lower the risk of heart disease and Type 2 Diabetes.
For anyone who is focusing on a healthier lifestyle for their families or to build up on their general health – there is no better alternate than a Low Gi Diet.
The glycemic index (GI) is a measure of the blood glucose-raising potential of the carbohydrate content of a food compared to a reference food (generally pure glucose). Carbohydrate-containing foods can be classified as high- (≥70), moderate- (56-69), or low-GI (≤55) relative to pure glucose (GI=100).
Consumption of high-GI foods causes a sharp increase in postprandial blood glucose concentration that declines rapidly, whereas consumption of low-GI foods results in a lower blood glucose concentration that declines gradually.
The glycemic load (GL) is obtained by multiplying the quality of carbohydrate in a given food (GI) by the amount of carbohydrate in a serving of that food.
