The Glycemic Index- What is It?

Glycemic Index

Diabetes is increasing in the United States, and many people at risk are unaware. The Western Diet, dominated by processed foods high in sugar, contributes significantly to this risk. Diabetes develops when the body can't produce enough insulin to control blood glucose levels. Many have heard of the GI index, but what does it really mean? The Glycemic Index (GI) measures how certain foods affect blood sugar by analyzing how quickly they release sugar into the bloodstream and how the body processes them. It assesses carbohydrate digestion, with some foods digesting faster or more slowly, indicating their effect on blood glucose. The GI scale ranges from 0 to 100: foods with a low GI (55 or less) are digested slowly, causing a gradual rise in blood sugar, while those above 70 cause sharp fluctuations, linked to Type 2 diabetes. Foods are ranked based on their ability to raise blood glucose after eating. Low GI foods tend to be high in fiber, which takes longer to digest, making you feel full longer and aiding in appetite control — beneficial for weight management.

Low Glycemic Eating

Following a low-GI diet helps keep blood sugar levels steady, which can lower the risk of cell damage and other issues like fading eyesight, memory lapses, food cravings, and difficulty losing weight. However, as Mandal (2014) notes, "one of the major drawbacks of glycemic index is that the glycemic response to a particular food varies between individuals as well from day to day and even throughout different points in the day." Therefore, individuals need to understand how their bodies respond to certain foods. Lower GI foods release sugar more slowly, leading to a gradual rise in blood sugar and resulting in more stable levels over time. There are many ways to incorporate a low-GI diet into your eating habits.

Glycemic Food Index

 The Glycemic Load is the measure of the type of carbohydrate, the quality, and the quantity of the carbohydrate.

Glycemic Load = GI x Carbohydrate (g) content per portion ÷ 100.

For example, a single apple has a GI of 38 and contains 13 grams of carbohydrates.

GL= 38 x 13/100 = 5

A potato has a GI of 85 and contains 14 grams of carbohydrate

GL=85 x14/100 = 12

We can therefore predict that the potato will have twice the glycemic effect of an apple.

References

Emberly (2011, Nov 8). Glycemic Index. Retrieved from

https://peaknutrition.wordpress.com/tag/high-gi-foods/

Glycemic Index and Glycemic Load. Retrieved from http://dietdatabase.com/glycemic-index-and-glycemic-load/

Mandal, A (2014, July 20). Glycemic Limitations. Retrieved from http://www.news-medical.net/health/Glycemic-Index-Limitations.aspx

What about Glycemic Load? - Glycemic Index Foundation. (2017). Retrieved from https://www.gisymbol.com/what-about-glycemic-load/