The Glycemix Index - What It Is And Why It Is Necessary

The glycemic index (GI) is a numerical system ofresearch group has determined the GI values of
measuring how fast a carbohydrate triggers a risemore than 400 foods.
in circulating blood sugar-the higher the number,The GI value of a food is determined by feeding
the greater the blood sugar response. A low GI10 or more healthy people a portion of the food
food will cause a small rise, while a high GI foodcontaining 50 grams of digestible (available)
will trigger a dramatic spike.carbohydrate and then measuring the effect on
The glycemic index (GI) is a ranking oftheir blood glucose levels over the next two
carbohydrates on a scale from 0 to 100 accordinghours. For each person, the area under their
to the extent to which they raise blood sugartwo-hour blood glucose response (glucose AUC)
levels after eating. Foods with a high GI are thosefor this food is then measured. On another
which are rapidly digested and absorbed and resultoccasion, the same 10 people consume an
in marked fluctuations in blood sugar levels.equal-carbohydrate portion of glucose sugar (the
Low-GI foods, by virtue of their slow digestionreference food) and their two-hour blood glucose
and absorption, produce gradual rises in bloodresponse is also measured. A GI value for the
sugar and insulin levels, and have proven benefitstest food is then calculated for each person by
for health. Low GI diets have been shown todividing their glucose AUC for the test food by
improve both glucose and lipid levels in people withtheir glucose AUC for the reference food. The
diabetes (type 1 and type 2). They have benefitsfinal GI value for the test food is the average GI
for weight control because they help controlvalue for the 10 people.
appetite and delay hunger. Low GI diets alsoFoods with a high GI score contain rapidly
reduce insulin levels and insulin resistance.digested carbohydrate, which produces a large
Recent studies from Harvard School of Publicrapid rise and fall in the level of blood glucose. In
Health indicate that the risks of diseases such ascontrast, foods with a low GI score contain slowly
type 2 diabetes and coronary heart disease aredigested carbohydrate, which produces a gradual,
strongly related to the GI of the overall diet. Inrelatively low rise in the level of blood glucose.
1999, the World Health Organisation (WHO) andGlycemic Index is an important indicator of the
Food and Agriculture Organisation (FAO)healthiness quotient of foods. It is specially helpful
recommended that people in industrialisedfor diabetic patients as foods rich in
countries base their diets on low-GI foods in ordercarbohydrates are known to have a significant
to prevent the most common diseases ofimpact on the diabetic level of the patient. The
affluence, such as coronary heart disease,most common misunderstanding most people
diabetes and obesity.have with the glycemic index, is that they think
The glycemic index (GI) is a measure of thethey're supposed to only eat certain things and
power of foods (or specifically the carbohydrateavoid other things. Most diets and eating plans
in a food) to raise blood sugar (glucose) levelswork this way. The glycemic index however, is
after being eaten. The GI values of foods mustdesigned to help you make better eating choices,
be measured using valid scientific methods. Itnot tell you what to eat or not eat.
cannot be guessed by looking at the compositionThe good glycemic foods; that is, those with the
of the food. Currently, only a few nutritionlower rates, are more desirable not only for
research groups around the world provide adiabetics, but for those who are watching their
legitimate testing service. Professor Jenniecarbohydrate intake through such diets as the
Brand-Miller at the Human Nutrition Unit, SydneySouth Beach Diet, they should also be aware of
University has been at the forefront of glycemicwhat the good glycemic foods are.
index research for over a decade, and her