By definition, GI is a figure representing the relative ability of a carbohydrate food to increase the level of glucose in the blood is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. .
GI is a number from 0 to 100 assigned to a food, with pure glucose arbitrarily given the value of 100, which represents the relative rise in the blood glucose level two hours after consuming that food.
Foods with carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream tend to have a high GI; foods with carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI. In simple words, carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels
Generally GI is classified as :
1. Low:45 or less
2. Medium: 46-59
3. High: 60+
Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise, or to offset hypo- (or insufficient) glycemia. The purpose of a glycemic index (GI) diet is to eat carbohydrate-containing foods that are less likely to cause large increases in blood sugar levels. The diet could be a means to lose weight and prevent chronic diseases related to obesity such as diabetes and cardiovascular disease.
You might choose to follow the GI diet because you:
- Want to lose weight or maintain a healthy weight
- Need help planning and eating healthier meals
- Need help maintaining blood sugar levels as part of a diabetes treatment plan: People with pre- or full-blown diabetes would need to concentrate on low GI foods as people with type 1 diabetes can’t produce sufficient quantities of insulin and those with type 2 diabetes are resistant to insulin. With both types of diabetes, faster glucose release from high GI foods leads to spikes in blood sugar levels. The slow and steady release of glucose in low-glycemic foods helps maintain good glucose control.
Processed foods such as candy, breads, cake, and cookies have a high GI, while whole foods such as unrefined grains, starchy vegetables, and fruits tend to have a lower GI. Understanding the GI of foods can be a good tool to use in addition to carbohydrate counting to help control blood sugars, but it shouldn’t be the only tool you use. GI should be used as an adjunct to other lifestyle changes such as eating an overall balanced diet, practicing good portion control, and exercising regularly.
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