| The term glycemic index or GI for short is | | | | more slowly. The common conclusion is, the |
| becoming a more common buzzword associated | | | | lower the rating, the better the quality of |
| with weight loss and weight control programs. | | | | carbohydrate. It has been widely accepted |
| Many people are not clear about what this | | | | that you should follow a daily regime that |
| term realy encompasses. To make the required | | | | incorporates a high-carb diet with 50% of |
| adjustments to our diet, we need to | | | | each day's calories coming from |
| understand what the glycemic index is and | | | | carbohydrates. |
| what foods affect our GI. | | | | |
| | | | Low GI foods are typically lower in calories |
| The glycemic index is simply a guide or scale | | | | and fat, yet high in fibre, nutrients and |
| that compares a wide range of food products. | | | | antioxidants. These foods also provide the |
| It rates the foods (carbohydrates) relative | | | | weight loss benefit of making you feel full |
| to how much, and how quickly they raise blood | | | | quicker and for longer periods. It is also |
| glucose levels on ingestion. The base level | | | | believed that low GI foods may help you |
| is compared to glucose sugar. | | | | increase levels of HDL (healthy) cholesterol |
| | | | in your blood. |
| The significance of raised blood glucose | | | | |
| levels is observed in an increase in energy | | | | Low GI foods also lead to several benefits. |
| levels. The speed at which your glycemic | | | | These include control of blood glucose |
| index raises for that food product is called | | | | levels, cholesterol balancing, appetite |
| the glycemic response. | | | | control, reduced risk of heart disease, and |
| | | | reduced risk of acquiring type 2 diabetes. |
| The glycemic response of a given food or | | | | |
| carbohydrate is not determined completely by | | | | As you can see there would be solid reasons |
| the carbohydrate alone. The quantity you | | | | to take into account the GI if you are trying |
| consume and the method of preparation are | | | | to lose weight. Influencing energy levels and |
| also factors affecting the glycemic response. | | | | controlling hunger elements are primary |
| For example, cooking pasta for shorter | | | | factors to be considered in any weight loss |
| periods will produce a lower glycemic | | | | program. |
| response rate than if you employed extended | | | | |
| cooking. | | | | The rating scale itself can be divided into 3 |
| | | | basic levels of comparison. Less than 55 is |
| Quite simply, the the guides show that | | | | generally considered the lower level. A |
| carbohydrates which raise your blood glucose | | | | rating of 56 to 69 is considered mid range. A |
| level quickly have a higher GI rating than | | | | GI rating of 70 or higher is considered to be |
| foods that raise your blood glucose level | | | | a high level GI. |