The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels.
Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100.
The lower the GI of a specific food, the less it may affect your blood sugar levels.
Here are the three GI ratings:
Low: 55 or less
Medium: 56–69
High: 70 or above
Foods with a high GI are those that are quickly broken down into sugars and absorbed into the bloodstream, resulting in a rapid peak in blood glucose levels. This is not good for people with diabetes, who try to keep their blood glucose levels fairly stable.
By contrast, low-GI foods, provided they are also low in fat, are best for controlling diabetes. This is because they produce a gradual rise in blood glucose and insulin levels because of their slow digestion, absorption and gradual release of glucose into the bloodstream.
Why is GI Information Useful?
The GI allows you to choose lower GI foods and control blood glucose levels and blood lipid levels more effectively, there may also be weight control benefits due to the positive effects low GI carbohydrate-rich foods have on suppressing appetite. Manipulating the GI of foods may also be useful in sports nutrition to optimise carbohydrate availability for exercise.
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