What is the Glycemic Index (GI), and how does it affect me ?
This is a question I have been asked many times. I'm going to give a fairly basic explanation here, but you can search the Internet for a more complicated analysis. Wikipedia has a good article here.
The Glycemic Index - GI - measures the effect of carbohydrates on our blood glucose (sugar) levels. For the purpose of good health, we want to release glucose slowly and steadily into our bloodstream.
Our bodies need blood glucose in the same way that a car needs fuel. As soon as our blood glucose levels are low, we will begin to feel lethargic and tired. Our brain gets a signal that it needs to stock up the store, and we get peckish. We need carbohydrate to replenish the low blood glucose.
But...not all carbohydrates act in the same way.
- Some give us an almost instant rise in our blood glucose level, and, not long after we have eaten them, an equally fast fall in the level.
- Other carbohydrates cause a low, steady rise in the blood glucose level. This gradual rise causes us to feel full for longer, and keeps our energy level fairly constant.
If we can learn to control our blood glucose level, we will have much more control over our appetite.
Think about that statement. It's really important. If we can keep the level of glucose in our blood fairly constant, we will not feel as hungry as often. This is such an important tool that we can use to our advantage.
So...how do we apply it ?
We can class carbohydrates as Low, medium and High GI foods.
A low GI food will release glucose more gradually. A high GI food causes a more rapid rise in blood glucose levels. We need to eat food with a low GI. They will make us feel fuller...and keep us full for longer.
Low GI Foods
- Fruit & Vegetables
- Wholewheat (grainy) bread
- Pasta
- Oats
- Brown Rice
- Basmati Rice
- Legumes/Pulses (beans, peas etc.)
- Milk
High GI Foods
- White breads
- White rice
- Cornflakes
- Sugar
- Chocolates & Candy
- Baked potato (surprised ?)
If we are serious about a healthy lifestyle, its time to make the switch to Low GI foods. They will fill us up - and we will feel full for longer. It really is worth it.
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