What is Glycemic Index and Should You Even Worry About It
The glycemic index or GI is a tool used to rank carbohydrates according to their effect on the body’s blood glucose levels.
Choosing carbohydrates that rank low on the GI can lead to long term health benefits. Low GI carbs are those that produce minimal fluctuations in blood glucose and insulin levels.
To understand the importance of the glycemic index it’s critical to learn how the body works. When you eat foods hat contain carbohydrates the sugar from the foods breaks down to give your body energy.
After you have consumed food the speed at which the body’s blood sugar level rises is called the glycemic response. The response is influenced by how much food you eat, what type of food it is and how the food is prepared.
The glycemic index ranks foods that contain carbohydrates according to their glycemic response. Foods that raise your blood glucose level rank high on the glycemic index and are generally worse for you.
A glycemic index of 55 or less is considered a low ranking, 56 to 69 is medium, and 70 or more is considered high.
The average glycemic index value for any given food is based on data collected from at least ten human subjects
Eating foods that rank high on the glycemic index can be harmful to your health.
You should try to stick to mainly low GI carbohydrates to keep energy levels balanced and to feel fuller between meals.
Consuming low GI carbs has many additional health benefits as well.
Sticking to a low glycemic index diet can help people lose and control weight. It can also help you feel fuller for longer, requiring you to eat less.
A low GI diet can also improve diabetes control by making it easy to control blood glucose levels.
A low GI diet can also increase the body’s sensitivity to insulin and lower you risk of developing Type II diabetes.
A diet of low carbohydrates that rank low on the glycemic index can also reduce your risk of heart disease and lower blood cholesterol levels.
It can also prolong physical endurance and help your body refuel its stores of carbohydrates after exercise.
Before the glycemic index was developed in 1981 there were many misconceptions that were widely believed. Experts believed that are bodies easily digested and absorbed simple sugars, which produced a spike in blood glucose levels. They recommended avoiding sugars.
However, now we realize that some complex carbohydrates are now more harmful that simple sugars.
Most experts agree on the importance of the glycemic index when deciding which foods to consume. However there are some critics of the index. These people argue that the glycemic index can be overly complicated when consuming a meal made up of a variety of foods.
Critics also note that the glycemic index varies depending on the type of food, how it is processed, he length of time it was stored, its variety and its ripeness, making it difficult for the average person to truly gage the glycemic ranking.
The American Diabetes Association and critics remain skeptical and do not yet endorse the glycemic index.
Despite those criticisms the use of the glycemic index is a widely accepted practice of doctors and specialists. They offer some simple techniques in switching to a low GI diet.
For example, you should eat breakfast cereals that are based on bran, oats, and barley.
Also try eating bread that consists of whole grains, sough dough, or stone ground flour.
You should also reduce the amount of potatoes you eat.
Experts agree that you can continue to enjoy all types of fruits and vegetables, Basmati and Doongara rice, pasta, and noodles, and lots of salads vegetables with vinaigrette dressing.