Using a scale of 1 to 100, Glycemic Index- GI is a numerical index of how your blood sugar is affected within two to three hours of eating foods that are high in carbohydrates and how they turn into blood glucose. The glycemic index is about the quality of the carbohydrates, not the quantity.
Eating foods that help stabilize your blood sugar and insulin levels is the key to your long term health, and lower GI foods do just that.
Foods that are digested and absorbed faster will have a higher glycemic index of 70 and above. 55 and under is low GI, 56 to 69 is medium GI on a scale of 1 to 100.
Glucose is the reference food with a GI value of 100 and this will be the maximum value any food can have.
History of Glycemic Index
David Jenkins, a professor of nutrition at the University of Toronto invented the Glycemic Index in 1981. It was originally created to help people with diabetes, then it led to the one of the most popular non-fad diets of today, Glycemic Index Diet.
After giving his subjects most common carbohydrate rich foods, he recorded their blood sugar levels after a specific period of time. His findings were surprising. For example, in equal quantities, white bread caused a higher spike in blood glucose levels of the subjects than ice cream!
Other nutrition and diet experts went on to test hundreds of foods in labs over the years, and these were compiled into today's Glycemic Index Chart.
Nowadays, GI is an important part of medical nutrition in Australia and Canada. People in some areas of Europe and the United States are also slowly becoming aware of GI's roles in weight loss, athletic performance, treatment of diabetes, heart disease and PCOS.
How is Glycemic Index Measured?
The average GI value is calculated from data collected from 10 or more volunteers. Both the standard and test food must contain an equal amount of available carbohydrate- 50 grams. The smaller the percentage of carbs in the food, the larger the portion needs to be in order to provide the standard 50 gram amount of digestible carbs.
A sample of blood is then taken from each subject every 15 minutes during the first hour and thereafter every 30 minutes. These blood samples are laboratory-tested for glucose content and the results recorded.
The GI of a food is defined as (the area under the two hour blood glucose response curve- AUC) following the ingestion of this fixed portion of carbohydrate. The AUC of the test food is divided by the AUC of the standard- either glucose or white bread, giving two different definitions- and multiplied by 100. The result gives a relative ranking for each tested food.
• Eat small, regular meals of a variety of foods from different nutrient groups: When a high-GI food is eaten with a low-GI or high-protein food, the effect of the high-GI food on blood sugar levels is reduced.
• Eat lean meats- protein and oily fish or seafood- Omega 3 fatty acids regularly every week. Cut away any visible fat on meats and choose barbecuing or grilling as cooking methods over frying. Do not use creamy high saturated fat sauces on your meat.
• Drink more water, skimmed milk- calcium and fruit juices- vitamins and minerals rather than sweet drinks that are loaded with sugar.
• Eat more nuts and seeds, more legumes, more wholegrain breads and cereals that are also low in sugar.
• You can't go wrong with fruits and vegetables, have at least five servings every day.
*Before we continue with the info on use of glycemic index for performance, I'd like to tell you about a healthy diet program that is a favorite of mine and uses a lot of the foods with low to medium glycemic index values: Isabel de los Rios' 'The Diet Solution Program'.
The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.
The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a go and let me know how you went. 'The Diet Solution Program' is without a doubt one of the best diet programs out there.*
GI for Performance
Use of Glycemic Index in exercise nutrition may have some value when considering pre- and post- training meals. These are eaten according to whether they are rated as low, medium or high.
Carbohydrates in the form of sugars are the body's prime energy source. They are a ready source of energy that can fuel about 90 mins of continuous exercise, which represents an energy reserve of about 2000kcal within the body. Carbs are required by the body because it is the most effective means of producing energy. The GI therefore is a useful guide.
It is suggested low to moderate ranked foods- pasta, porridge be consumed several hours prior to exercise due to their long slow release of glucose into the blood stream. While high glycemic index foods- corn flakes, honey, sports drinks, sweets should be consumed during or post exercise because they quickly release glucose into the blood stream which will be rapidly taken up into the muscles.
*I'm sure you've noticed that there are so many different workout plans and supplements out there that claim that they can quickly help you perform better and build lean muscle quickly. You may have already tried many of them only to see money fly out of your pockets, little to no muscle gains and lots of wasted time and energy.
Your Diet Stories Your Diet Stories.. Any diet tips, experiences, stories or news that you would like to share with everyone? Please go ahead and enter them on this page.
Low GI Recipes Here is where you get to share your favorite healthy low GI recipes. Perhaps it is one that has been passed down through the generations, or it is your own.
Healthy Salad Recipes Here is where you get to share your favourite healthy salad recipes - preferably low in glycemic index..
Healthy Casserole Recipes Here is where you get to share your favourite healthy casserole recipes - preferably low in glycemic index..
Simple Pasta Recipes I am a pasta lover and like trying new simple pasta recipes as much as I can. However simple doesn’t mean that I settle for only pasta and canned tomato sauce.
Simple Dessert Recipes Satisfy your sweet tooth with these low GI, healthy and simple dessert recipes including cakes, muffins, cookies and smoothies..
Easy Side Dishes Here is where you get to share your favorite easy side dishes. Perhaps it is one that has been passed down through the generations, or it is your own.
Glycemic Weight Loss Plan Glycemic Weight Loss has been around for about 35 years and it has become more popular recently. There is no doubt it is a valuable information for good nutrition, healthy eating and weight loss.
Glycemic Index Cooking Glycemic Index Cooking: Low GI will prompt a moderate rise in blood glucose, while a high GI one may cause it to increase suddenly..A useful tool for cooking healthy, low GI meals.
Low Glycemic Food List You will find a low glycemic food list - the list of carbohydrate rich foods with a glycemic index-GI value of 55 or less- on this page.
Health Benefits of Low GI Diet Health Benefits of Low GI Diet: It helps with weight loss and lowers risk of type 2 diabetes, coronary heart disease and PCOS and prolong physical endurance in atheletes.
Eating Healthy on a Budget Eating healthy on a budget does not mean you need to spend lots of money on food, as the more expensive items at the shops do not always give you the best nutrients for a healthy diet.
Why the GI Diet? A GI diet will not let you feel hungry or deprived. Foods that are lower in GI in a 'GI Diet' are more filling so you will need to eat less than you would,giving you a constant supply of energy.
Glycemic Load Glycemic Load is a ranking system for carbs taking Glycemic Index and serving size into consideration. It is a new way to measure the impact of blood glucose,providing us with a more complete picture.
High Glycemic Index Glucose from high glycemic index foods with a GI of 70+ that rushes into your blood can't be good for you and a lot of it will go into the fat cells if you don't burn it off straight after...
Glycemic Index Chart Glycemic index chart rates foods on a scale of 1-100, 55 and less is low GI (10 and less:low GL), '56-69' is medium GI (11 to 19 is medium GL), 70 and above high GI (20 and above high GL)
Low Glycemic Foods With a diet full of low glycemic foods and nutritious foods, you will be less likely to put on weight and be healthier, based on scientific principles..Most popular and common foods with low GI...
Glycemic Index Diet One of the most effective ways known to lose or control weight these days is the glycemic index diet. By not giving an instant spike to your blood sugar,gi diet can control feeling of hunger..
Low GI or Low Carb Low GI or Low Carb..These two diets have something in common, they both attempt to regulate the rise in blood sugar after eating,which can help in keeping you full longer.And the similarity ends here.
Vegetarian GI Diet Vegetarian GI Diet: Vegetarians are already eating many of the best low glycemic index- GI value foods. GI applies to foods that are rich in carbohydrates.
Glycemic Index Diet Plan The Glycemic Index Diet Plan offers a variety of health benefits as well as helping with weight loss.It is still about your calorie balance- what you eat and burn and the nutrition value of the foods.
Glycemic Index News Here you will find the latest Glycemic Index News from around the world. Feel free to create and add your own news!
Glycemic Index Blog The Glycemic Index Blog keeps you up to date with all the additions and changes to the glycemic-index.org web site. Subscribe here.
No Carb Diet Low or no carb diet is popular among people who want to lose weight fast and bodybuilders. It limits all foods that have carbs in them, it is ketogenic- uses fat as the main source of energy.
Low Fat Diet We all heard of a healthy low fat diet, but somehow the person on the street is not aware of what needs to be done to eat low fat. Reducing the fat in meals is easier than you think.
Mediterranean Diet Mediterranean diet is a dietary pattern, or several complementary dietary patterns that have existed in Mediterranean countries for centuries. The health benefits of the diet..
High Fibre Diet Foods in high fibre diet make you feel full and satisfied longer.They stay in the stomach longer as they are harder to digest. High fibre foods are lower in energy, making them ideal to lose weight.
Mental Health Diet Mental health diet..The diet for a healthy mind is the same as the diet for a healthy body. Changes to eating habits over the last 50 years and the increase in depression and mental illnesses..
High Protein Diet Plan High Protein Diet Plan that an athlete or a bodybuilder is on is different to the High Protein Diets such as the Atkins Diet for weight loss, which also includes large amounts of fat.
Anti Aging Foods You are what you eat and looking young is more within your control than you think with anti aging foods: live a healthier, longer life, looking at least a few years younger than your age.
Athlete Nutrition Proper athlete nutrition is important not just on the day of competition,but on a daily basis. All the energy you need for exercise comes from the food you eat and the fluids you drink.
Healthy Eating For Children A balanced diet- 'healthy eating for children' plan will give them energy and all the nutrients they need for healthy growth and development.
Childhood Obesity The rate of childhood obesity among children of 6-11 years has tripled and among 2-5 years has doubled... Roughly 1 out of 5 children in the U.S. is obese.
Complex Carbohydrates Complex carbohydrates are not processed, nutritious,are an important part of a healthy diet.They are made up of many glucose molecules.. found in vegetables, fruits,seeds,nuts and grains.
Omega 3 Fatty Acid Awareness of Omega 3 fatty acid benefits improved dramatically over the last few years with plenty of research aiming to prove its various health benefits,although it's been around since 1930s.
Why is Nutrition Important? Why is nutrition important? It is not only a matter of eating ... it is 'eating very well' to prevent chronic diseases, to have the long lasting energy, to get your brain working better..
Human Body System Human body system is not a mechanical machine. It is not a super computer either. It is neither a living organism nor a combination of separate parts.
About Me About me.. Hi Everyone and thank you for visiting Glycemic-Index.org! I don't normally like talking about myself so I'll keep it short and clear. I have different names..
Contact Me Contact Glycemic-Index.org for any suggestions or questions you may have.
Privacy Policy We recognize that your privacy is important. This document outlines the types of personal information we receive and collect when you use Glycemic-Index.org.
Additional Resources Please find below a list of additional resources on health and nutrition.
Olive Oil Benefits Olive oil benefits are so significant due to a wide variety of valuable antioxidants that are not found in other oils.
Cortisol Supplements Cortisol supplements are used when the adrenal glands are not producing enough of cortisol- a human steroid hormone that is part of a category of hormones known as glucocorticoids..
Cortisol Symptoms Some of the most common cortisol symptoms are weight gain, weight loss, low libido, fatigue, irregular menstrual cycles in females and hair loss. You may still suffer from hormonal imbalance if you..
Cinnamon Health Benefits Cinnamon health benefits come mainly from its high antioxidant content. It has more antioxidants than many so-called super antioxidant foods.
Spirulina Side Effects As a consumer it is not unusual for you to wonder whether there are bad spirulina side effects or not, even though it has been praised as the best superfood so many times, especially by the Japanese..
Foods That Increase Metabolism Healthy foods that increase metabolism do so by either stabilizing insulin or cortisol,by keeping you full longer to help reduce your cravings for junk foods or by increasing your lean muscle mass..
