The Glycaemic Index

We’ve all heard about GI. GEETA KHURANA tells us what does this stand for and how does it benefit our health.

All carbohydrate foods are broken down to glucose after digestion and therefore lead to an increase in blood sugar levels. But different carbohydrate foods increase the blood sugars at different levels. The glycaemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed, and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels and therefore are beneficial for diabetics.

There is a close relationship between GI and diabetes. High GI foods result in higher, more erratic blood glucose levels. Low GI foods help control diabetes as they produce lower, more stable blood glucose levels. Low GI foods also make you feel fuller for a longer time, thus helping control appetite and delaying the feeling of hunger.

•                    Low GI foods have a GI of less than 55.
•                    Medium GI foods have a GI between 55 and 70.
•                    High GI foods have a GI greater than 70.

The GI Symbol
Backed by the Glycemic Index Foundation and in collaboration between the University of Sydney, the Juvenile Diabetes Research Foundation of Australia and Diabetes Australia, the GI Symbol Program helps people make healthier food choices every day for every meal, towards their long term health and well being.
Look for the blue seal of the GI symbol on a number of foods in the supermarket and make healthier food choices. Foods can only have the GI symbol if they have a low glycemic and meet other nutritional benefits including being lower in calories or energy, fat, saturated fat and sodium; and where appropriate, higher in fibre and calcium. But it is also important to remember that some foods that do not have a GI symbol may also be low in GI. When you see the GI symbol, it means that an approved GI testing facility has tested the food for its glycaemic index. However, the symbol itself does not indicate whether the food has a high, medium, or low GI. The actual GI value and its meaning will appear near the nutrition panel. It is therefore, up to you to look for the actual GI value near the nutrition panel. GI applies to only carbohydrate foods and it is good to include one low GI food in each meal or to try and combine a low GI food with a high GI food.

The GI of some of foods is listed below: 

Foods are not good or bad only based on GI. You should also consider other factors:

• The fat content of the foods: Potato crisps and chocolates for example, have a low GI but are high in fat.
• Portion sizes: The bigger the portion, the more it will increase your blood glucose, regardless of its GI rank. It is important to know that eating small portions of high GI foods is unlikely to have a big impact on blood glucose and insulin levels, whereas consuming large portions of low GI carbohydrate foods like pasta or wholegrain bread can still raise blood glucose and insulin levels considerably.
• Processed, refined, starchy foods: Limit the intake of these, as they tend to be low in fibre and other nutrients, and also have a high GI. Eat wholegrain and bran bread more often than white bread. Consume more of beans, legumes, and lentils, even adding these to your soups, salads, paranthas, and cutlets.
• Combine your foods: If you choose a high GI food, combine it with a low GI food, for an overall medium GI meal.
• Eat fresh: Enjoy a variety of fresh fruits and vegetables as these have a low GI, so they break down into sugar slowly in your body.