What Is the Glycaemic Index (GI)?
Glycaemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. GI is a relatively new way of analysing foods. Previously, most meal plans designed to improve blood sugar analysed the total amount of carbohydrates (including sugars and starches) in the foods themselves. GI goes beyond this approach, looking at the impact of foods on our actual blood sugar. In other words, instead of counting the total amount of carbohydrates in foods in their unconsumed state, GI measures the actual impact of these foods on our blood sugar.
Why Is GI Important?
Over the past 15 years, low-GI diets have been associated with decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas. Taking advantage of these potential health benefits can be as simple as sticking with whole, natural foods that are either low or very low in their GI value.
GI Rating System
Most healthcare organizations use a "high," medium" and "low" rating system for GI. Using this system, foods get classified in the following way.
Low GI carbs are absorbed slowly into the blood stream and hence don't result in a spike of insulin.
High GI carbs are absorbed quickly and do result in a spike of insulin. And insulin is a hormone that promotes fat storage in your body.
Low GI foods and muscle building.
If you are trying to gain muscle and lose fat then have mostly GI carbs before a workout so that you will be able to burn off fat. So, if you combine your resistance workouts with a diet including plenty of low GI foods you will be giving yourself a better chance of success.
How to use the information about GI foods.
Like much of the information that abounds about health and diet, no one approach has all the answers.Like all systems Glycemic Index has its limitations. However, using the information sensibly when combined with your life style and any particular dietary needs, GI can be a very helpful approach to help any plan for getting healthier and losing fat.
Glycaemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. GI is a relatively new way of analysing foods. Previously, most meal plans designed to improve blood sugar analysed the total amount of carbohydrates (including sugars and starches) in the foods themselves. GI goes beyond this approach, looking at the impact of foods on our actual blood sugar. In other words, instead of counting the total amount of carbohydrates in foods in their unconsumed state, GI measures the actual impact of these foods on our blood sugar.
Why Is GI Important?
Over the past 15 years, low-GI diets have been associated with decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas. Taking advantage of these potential health benefits can be as simple as sticking with whole, natural foods that are either low or very low in their GI value.
GI Rating System
Most healthcare organizations use a "high," medium" and "low" rating system for GI. Using this system, foods get classified in the following way.
Low GI carbs are absorbed slowly into the blood stream and hence don't result in a spike of insulin.
High GI carbs are absorbed quickly and do result in a spike of insulin. And insulin is a hormone that promotes fat storage in your body.
Low GI foods and muscle building.
If you are trying to gain muscle and lose fat then have mostly GI carbs before a workout so that you will be able to burn off fat. So, if you combine your resistance workouts with a diet including plenty of low GI foods you will be giving yourself a better chance of success.
How to use the information about GI foods.
Like much of the information that abounds about health and diet, no one approach has all the answers.Like all systems Glycemic Index has its limitations. However, using the information sensibly when combined with your life style and any particular dietary needs, GI can be a very helpful approach to help any plan for getting healthier and losing fat.
Common Foods and GI Ratings
You can get a more extensive list of GI food ratings go to Glycemic Index Foundation
NB Much of the research on this page is from The Worlds Healthiest Foods website