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