Understanding the Glycemic Index
The glycemic index (GI) is a nutritional tool that helps measure how quickly the carbohydrates in a particular food affect an individual’s blood sugar levels. As per the GI values, foods are classified as low, medium, or high.
A low GI food induces a lower glucose response, in contrast to food with a high GI score. A diabetic individual can manage their blood sugar levels by minimizing high GI food consumption and increasing low GI food intake.
The concept and acceptance of GI
In 1981, David Jenkins and his research team at the University of Toronto introduced and developed the concept of GI. This concept stemmed from the fiber hypothesis. Which suggested that a higher fiber intake decreased the nutrient influx rate from ทางเข้า ufabet the gut. GI is a ranking system of carbohydrate foods based on their ability to increase plasma glucose levels.
Many countries, such as Sweden, France, and Australia, have incorporated GI into their dietary recommendations. The importance of GI is also supported by many international organizations, including the World Health Organization (WHO), the American Diabetes Association, the Food and Agriculture Organization of the United Nations (FAO), Diabetes UK, and the Canadian Diabetes Association.
How are foods ranked on the GI scale?
GI provides a standardized comparison of carbohydrate levels two hours postprandial glucose response with that of white bread or glucose
The GI system ranks carbohydrates on a scale of 1 to 100 based on how much they raise blood sugar levels. A low GI food score is 55 or less (e.g., apples, chocolate, dates, and yogurt); a medium score is between 56 and 69 (e.g., brown rice, sweet potato, and muesli), and a high score is between 70 and 100.
Processed foods (e.g., cake, cookies, candy, and bread) have a high GI, while whole foods that include non-starchy vegetables, unrefined grains, and fruits tend to have a lower GI. Proteins and fats not includ in GI based food list as they have minimal impact on blood glucose levels.
Low-GI foods are digested easily and are absorb and metabolized more slowly than high-GI foods. Furthermore, low GI food causes a gradual and slow-paced increase in blood glucose levels.