- The Low Glycemic Index (GI) was developed to help people (especially diabetics and athletes) maintain stable blood sugar levels (BSL).
- GI ranks food on a scale from 0 - 100 according to how much they raise blood sugar levels after eating.
- Individual foods with a high GI immediately release glucose into the blood causing a rapid rise in BSL.
- Individual foods with a low GI release glucose more steadily over several hours keeping BSL more even.
- In summary, foods with a high GI lead to a bigger change in BSL than foods with a low GI.
Why is this significant?
- Obesity, heart disease, high blood pressure, strokes, cancer and diabetes have all been linked to (as well as other factors) diets that contain foods with a high GI.
- Foods with a low GI maintain a healthy BSL and help us to lose weight - one proven way to lower our risk of developing the diseases mentioned above.
Glycemic Index and Weight Loss
- High GI foods can force the body to store any excess energy as body fat.
- Low GI foods can help with weight loss.
- Low GI foods can keep you fuller for longer.
- Low GI foods can lead to a faster metabolic rate.
- Low GI foods can prolong physical exercise.
Points To Remember
- Don't judge a food only by its GI value - it doesn't tell you everything about what a food offers.
- Watch how much you eat - if your portions are too big, you will gain weight, whether you're eating low or high GI foods.
- And make sure you exercise as often as you can - being active helps to control our weight and our BSL at the same time.
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