The glycemic index (GI) has become a very popular tool in the health foods industry. Many food companies now try to sell their product by promoting the fact that the food has a low GI on the label. However, a lot of people are unaware of what the glycemic index is and why it should be considered when choosing their foods. That is why in this article I am going to help dispel any confusion and discuss this topic in four simple steps.
1) WHAT IS THE GI?:- In simple terms it is a popular method for selecting carbohydrate food sources. It looks at how different foods affect your blood glucose levels and then ranks them accordingly. The GI ranges from 1 (foods that cause the lowest, slowest increase in blood glucose levels) to 100 (foods that cause the fastest, highest increase in blood glucose levels). Low GI foods have a ranking of below 55, medium GI foods have a ranking of between 55 and 70 and high GI goods have a ranking of above 70.
2) WHAT INFLUENCES THE GI?:- There are a number of factors that can influence a food's ranking but ingredients play a key role. Foods that are high in fat or fibre normally have a low GI because these two ingredients can slow digestion. For example, cheese, milk, nuts and none starchy vegetables generally have a low ranking. Contrastingly, foods that are rich in carbohydrates or sugars usually have a much higher GI because they are relatively quick and easy for your body to digest. For example, processed snacks and sugary products normally have a high ranking.
3) WHY SHOULD I USE THE GI?:- When you eat foods with a high glycemic index you cause a large, sudden increase in your blood glucose levels. This can lead to numerous problems which include rapidly fluctuating energy levels, difficulty controlling your appetite and in the worst cases damage to your vital organs. By using the GI and choosing foods with a low ranking you can avoid these surges in blood glucose levels and the related complications.
4) DOES THE GI HAVE ANY DRAWBACKS?:- Whilst the glycemic index is a useful tool for selecting carbohydrates it does have a number of problems. First, since obtaining GI values is a relatively long process many foods do not have a ranking. Secondly, it assumes that foods are eaten on their own as standard 50g servings. Therefore, the impact of serving size and eating foods in combination cannot be accurately measured.
The GI is a useful tool when it comes to selecting carbohydrates. Although it is not perfect and has a number of problems it can still help steer you towards healthy carbohydrates. Next time you go shopping why not give it a try and see if it helps you improve upon your regular carbohydrate choices.
Author Resource:-
Tom Parker owns and operates a number of useful fitness resources and websites. You can learn more about the glycemic index and the different types of carbohydrates by visiting his websites.
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