GLYCEMIC INDEX

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 WHAT IS GLYCEMIC INDEX (GI)?


  • The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own.
  • Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100.
  • The lower the GI of a specific food, the less it may affect your blood sugar levels.
  • Here are the three GI ratings: 
           - Low : 55 or less
           - Medium : 56 - 69
           - High : 70 or above


HIGH GI FOOD

Carbohydrate foods that are broken down quickly by your body and cause a rapid increase in blood glucose have a high GI rating. Some high GI foods are :



LOW AND MEDIUM GI FOOD

Low or medium GI foods are broken down more slowly and cause a gradual rise in blood sugar levels over time. Some examples are :


  • Some fruits and vegetables
  • Pulses
  • Wholegrain foods such as porridge oats

BENEFITS OF LOW GI FOOD

  • Improved blood sugar regulation. Many studies have found that following a low GI diet may reduce blood sugar levels and improve blood sugar management in people with type 2 diabetes.
  • Increased weight loss. Some research shows that following a low GI diet may increase short-term weight loss.
  • Reduced cholesterol levels. Following a low GI diet may help lower levels of both total and LDL (bad) cholesterol, both of which are risk factors for heart disease.


WHAT FACTORS AFFECT A FOOD'S GI

 RATING

  • Acidity : Foods that are highly acidic, such as pickles, tend to be lower on the GI than foods that aren’t. This explains why breads made with lactic acid, such as sourdough bread, are lower on the GI than white bread.
  • Cooking time : The longer a food is cooked, the higher it tends to be on the GI. When a food is cooked, the starch or carbohydrates start to break down.
  • Fiber content : In general, foods that are high in fiber have lower glycemic ratings. The fibrous coatings around beans and seeds mean the body breaks them down more slowly. Therefore, they tend to be lower on the glycemic scale than foods without this coating.
  • Processing : As a general rule, the more processed a food is, the higher it is on the glycemic scale. For example, fruit juice has a higher GI rating than fresh fruits.
  • Ripeness : The more ripe a fruit or vegetable, the higher it tends to be on the GI.

WHEN IS THE BEST TIME TO EAT

 "HIGH GLYCEMIC INDEX FOODS"?

THE ANSWER IS AFTER A WORKOUT

WHY WE HAVE TO EAT "HIGH

 GLYCEMIC INDEX FOODS" AFTER A

 WORKOUT?

Here is the answer :

  • After a workout, the body is depleted of sugar and energy stores.
  • The muscles are actually wanting to replenish the sugar. High GI carbs consumed after a workout will be used more efficiently.
  • High glycemic index foods provide a quick source of energy.
  • They are quick-absorbing and meeting the body's need for carbs and energy. This leads for better muscle recovery and repair.
  • High glycemic index meal, following a single spring interval training session, can improve both sleep duration and sleep efficiency. 

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