Diet and health fitness

Glycemic Index – know your food GI number

Glycemic Index Posted On
Posted By SUMIT SHARMA

As you are looking at the title. I’m going to discuss the Glycemic Index (GI).

 

Most of the time, we take carbohydrates in our diet, usually in breakfast, lunch, and dinner. Carbohydrates are base of our diet, especially in India.

 

Everyone needs carbohydrates, but it doesn’t mean we eat anything in our food. Our body is designed to eat right and healthy nutrients. We should know about nutrients and the glycemic number of our food.

 

First of all, you need to understand that all the carbohydrates are not similar. Some are a good source of carbs, and some are a bad source of carbs. Good carbs are also called complex carbohydrates, whereas bad carbs are called simple carbohydrates.

 

Bad carbs instantly digest, absorb and provide us quick energy, e.g., refined carbohydrates, pizza, burger, or street foods. Moreover, it quickly shoots up the blood glucose level.

Glycemic index

But complex carbohydrates are slowly digested and don’t spike your blood sugar level. It also sustains the energy for a more extended period, e.g., whole-grain food, fruits, fiber diet, vegetables, etc.

 

Basically, the glycemic index tool was developed to control blood sugar in diabetic patients. But now it is also considered for those who are willing weight loss, and it is an essential factor for every healthy people.

 

It gives you a way to choose the best carbs for your diet. Let’s get more details of glycemic index –

 

What is the Glycemic Index?

The Glycemic index is basically your carbohydrate ranking system that reflects how quickly your food will influence blood glucose level.

 

In other words, whatever you eat carbohydrates in your daily life, it is converted into glucose and gets energy. This process determines how much raises your blood sugar level. It also gives an idea of the rate of absorption and digestion of your carbohydrates.

 

Carbohydrates → Glucose → Energy

 

It represents the scale from 0 to 100. This tool measures which type of food will boosts how much blood sugar.

 

The high GI number foods (more than 70) quickly absorb into the bloodstream and result in fluctuation in blood glucose level.

 

In contrast, a low GI number of foods (55 or less) is more slowly digested and causes a slower blood glucose rise.

 

The high GI number foods instantly give you energy for 1 to 2 hours; after that, your blood glucose level crash down. Then again, you will require carbs to get energy. It does not give you constant energy for a long time.

 

It disturbs the balance of blood glucose and energy. Due to this, you may have –

  • Central obesity due to increase fat level
  • Increase bad cholesterol (↑ LDL)
  • Decrease good cholesterol (↓ HDL)
  • High risk of developing diabetes
  • Increased risk of developing heart disease
  • Excess use of insulin in your body.

That’s why high glycemic foods are considered as bad carbohydrates.

 

What are the best low GI foods?

As per diabetes Canada, all the carbohydrate foods are categorized into three division –

  • high GI (70 or more)
  • medium GI (56-69)
  • low GI (55 or less) 

Glycemic index

Let’s see the glycemic index table which includes –

  • glycemic index of fruits – low

Glycemic index

  • glycemic index of vegetables – low

Glycemic index

  • glycemic index of wheat – high

 

  • glycemic index of rice – high

 

 

 

 

High GI (70 or more)

·        White bread (whole wheat)

·        White naan (whole wheat)

·        Corn flakes cereal

·        White rice

·        Boiled potato

·        Banana (brown, overripe)

·        Watermelon

·        Junk foods – cakes, burger, pizza etc.

 

 

 

 

Medium GI (56-69)

 

·        White chapati (whole wheat)

·        Wheat bread

·        Whole grain wheat bread

·        Oats

·        Basmati rice

·        Brown rice

·        Cornmeal

·        Banana (yellow, ripe)

·        Grapes

·        Kiwi

·        Lychee

·        Pineapple

·        Raisins

·        Dried cranberries

 

 

 

 

 

Low GI (55 or less)

 

·        Heavy mixed grain breads

·        All bran cereals

·        Barley

·        Quinoa

·        Pulse flours

·        Peas

·        Popcorn

·        Sweet potato

·        Almond milk

·        Cow milk

·        Yogurt

·        Soy milk

·        Chickpeas

·        Kidney beans

·        Lentils

·        Soybeans

·        Many fruits – apple, apricot (fresh, dried), banana (green, unripe), berries, honeydew melon, mango, orange, peach, pear, plum, pomegranate

·        Many vegetables – broccoli, tomato, mushrooms, onions, spinach etc.

 

 

You need to select your glycemic number of foods. If you are taking high GI foods, you must stop and think. Is it the right food for you or not?

You may choose moderate GI but you should always prefer low GI foods.

 

What are the benefits of low glycemic food?

A low GI diet aims to sustain energy levels and curb the shoot-up of blood glucose levels. It is a beneficial tool to prevent chronic diseases. There are many other benefits of low GI like  – 

  • It reduces obesity
  • It reduces the risk of the development of diabetes and cardiovascular disease
  • It reduces the LDL cholesterol level and increases HDL level
  • You might choose this diet for weight reduction and maintain a healthy lifestyle.
  • As per the American Academy of Dermatology  – If you are struggling with acne problems, this will be a helpful diet.

 

How do carbohydrates convert into glucose?

Although all carbs are the same mechanism. The food goes to the gastrointestinal region and enters the bloodstream.

Most of the complex carbohydrates are full of fibers. Due to this, it slows the carbohydrate’s breakdown. Furthermore, it slowly absorbs into your bloodstream. That result, it doesn’t spike the blood glucose level. Then your food converts into glucose, and it enters into your cells. Eventually, it provides energy for a more extended period.

 

As far as a concern refined carbohydrates, it does not contain fibers. Due to this, it quickly absorbs into the bloodstream and spikes the blood glucose level. Then excess carbohydrates are stored in muscle and fat cells. As a result, your body converts this extra amount of carbohydrates into fat; that’s why we become obese and diabetic.

 

Are there any drawbacks of GI?

Here, the Glycemic Index theories are not giving clarity because it does not reflect the quantity of food. Glycemic index can change based on several factors –

 

1. Ripening – Excess ripped fruit may high GI. E.g., the GI of fruits like bananas goes up as they ripen.

Glycemic index

Banana (green, unripe) – Low GI

Banana (ripe, yellow) – Medium GI

Banana (overripe, brown) – High GI

 

2. Processing – GI may alter in processed food like –

Fruit juice has a high GI rather than whole fruit. Another example is the refining of food like:

Wheat (low GI) → Maida → Snacks (High GI)

 

3. Cooking – Overcooking may also increase the GI of food. The longer you cook food or starches like pasta, the GI will be higher.

 

4. Variety – Brown rice has a low GI, whereas refined rice or white rice has a high GI.

Other limitations are that it does not describe the insulin production in our body, measured by the insulin index.

 

 

How to overcome the limitation of glycemic index?

To address this problem of glycemic index, researchers have developed the idea of glycemic load (GL)For the quantity and quality of food, glycemic load is the best way to compare blood glucose values.

 

Glycemic load (GL) = the amount of carbohydrate in a portion of food and how quickly it raises blood glucose levels.

The University of Sydney defines low, medium and high Glycemic loads as follows:

Low Glycemic Load (low GL): 0 to 10

Medium Glycemic load (med GL): 11 to 19

High Glycemic load (high GL): 20 and over

The low glycemic load will be better for you than medium and high.

Example of calculating glycemic load – baked potato

GL = GI of Baked Potato x carbohydrate (g) / 100

GL= 85 x 40 /100

GL=34 (High GL)

 

Conclusion –

Sometimes GI gives us confusion while selecting carbs because GI may go high in good carbs (complex carbohydrates).

And, some simple carbs may present in healthy foods, such as milk or milk products, whole fruits, and some vegetables that contain a lot of nutrients and vitamins which cannot be avoided. 

The Glycemic index is not a perfect system but a useful tool. So, it may give us better results while calculating with a glycemic load.

I hope you like this article. 

Eat healthily and stay healthy.

 

Read more post…

 

 

Related Post

30 thoughts on “Glycemic Index – know your food GI number
  1. Kumar Yogesh

    Excellent Sir,
    Thanx for these types of information

    • SHARMAJI

      I will be updating more information regarding this. Thank you so much for reading my blog.

    • SHARMAJI

      Thanks, Yogesh for reading my post.

  2. fitoru

    I love the information you gathered and posted here. I enjoyed reading this valuable article

    • SHARMAJI

      Thank you so much for visiting my website and reading blogs. Like this, I will be updating information in future as well.

  3. Hung Cabell

    Hello , i just want to share with you this money making method Earn up to $500 per sale with high ticket backend offers >>> https://warriorplus.com/o2/a/dzkw6/0

    https://warriorplus.com/o2/a/jtndw/0

  4. 바카라사이트

    Good day! This is kind of off topic but I need some advice from an established blog.
    바카라사이트

  5. Laurette Doubleday

    Hello , i see the your website get very good daily traffic , why donot you make more money by joining >> https://cutt.ly/ads-wordpress , your daily earning will be increased alongside with adsence try it now for few days and see your daily earning >> https://cutt.ly/ads-wordpress

    https://cutt.ly/ads-wordpress

  6. Leila Marsell

    I just came across website that can help you to get the best and top wordpress hosting >>https://www.best-wordpress-hostings.org/2/

    https://www.best-wordpress-hostings.org/

  7. Jeremiah Rydelek

    you maderunning a blog glance easy.The full glance o

    https://rakhi2019.com

  8. 바카라사이트

    Such an awesome post
    바카라사이트

  9. sites dailymacho.com

    Amazin!

    http://images.google.com.gi/url?q=https://dailymacho.com/

  10. look here afinancebroker.com

    This is a great blog.

    http://xcelarena.com/__media__/js/netsoltrademark.php?d=afinancebroker.com

  11. Jeremy

    It’s actually a great and useful piece of info. I’m happy that you simply
    shared this helpful info with us. Please stay us informed like this.
    Thank you for sharing.

    Here is my page :: 바카라

  12. Jewel

    Unquestionably believe that which you stated.
    Your favorite reason seemed to be on the internet
    the simplest thing to have in mind of. I say to you, I definitely
    get irked whilst people consider concerns that they just don’t
    know about. You managed to hit the nail upon the highest and also outlined
    out the whole thing without having side effect , people can take a signal.
    Will likely be back to get more. Thanks

    Review my web site … 007카지노

  13. Going Here newsbreaklive.com

    Amazin!

    http://zedword.com/__media__/js/netsoltrademark.php?d=newsbreaklive.com&status=0

  14. this content carnewsweb.com

    I love reading your site.

    http://deltaemail.com/__media__/js/netsoltrademark.php?d=carnewsweb.com

  15. try these out prankarmy.tv

    Great news once again!

    http://www.arcticfjord.net/__media__/js/netsoltrademark.php?d=prankarmy.tv

  16. strain review online

    Your style is very unique compared to other folks I have read stuff from. Thanks for posting when you’ve got the opportunity, Guess I’ll just bookmark this web site.

    https://twitter.com/straininfoonli1/status/1300672446111023104

    • SUMIT SHARMA

      You are welcome! I am glad that you find my article helpful.

  17. strain review online

    May I just say what a comfort to find an individual who actually knows what they’re talking about over the internet. You certainly realize how to bring a problem to light and make it important. A lot more people have to check this out and understand this side of the story. I can’t believe you are not more popular because you surely possess the gift.

    https://twitter.com/straininfoonli1/status/1300099796812935168

  18. Lauren

    Aw, this was an exceptionally good post. Taking a few minutes and actual effort to
    produce a very good article… but what can I say… I procrastinate a whole lot and don’t manage to get anything done.

    my webpage … camo phone case

    • SUMIT SHARMA

      Thanks, Lauren! I am glad that you find my article helpful.

  19. https://www.vfv79.com/

    Only wanna remark that you have a very nice internet site , I the design and style it actually stands out.
    카지노사이트

  20. lalalost66

    I am regular visitor, how are you everybody?
    This article posted at this website is in fact good
    I a href=”https://cebuabata.com”>세부아바타

  21. Myrle Applebaum

    I am not experienced with joomla but I want to use to make a website. My only trouble right now is getting it installed on Yahoo hosting I don’t know what to do.. . Can anyone direct me to a site or forum for this or tell me how do it? Greatly appreciated, thank you..

    https://www.instagram.com/katekdesigns

  22. وان ایکس بت

    Useful information. Lucky me I discovered your website accidentally, and
    I’m surprised why this twist of fate did not took place
    in advance! I bookmarked it.

  23. cbd öl test

    I every time emailed this blog post page to all my associates, since if like to read it next my
    friends will too.

  24. cbd öl 50%

    This paragraph presents clear idea in favor of the new users of blogging, that truly how to
    do running a blog.

leave a Comment