The Glycemic Index Factor

If you’ve never heard of the glycemic index, it’s time to get with it! The GI is a recently-developed method of classifying carbohydrates, and paying attention to this number can help you choose your foods more wisely—not to mention help keep your weight under control and certain diseases at bay. Divine.ca gives you the low-down on how it works, and which foods are the best choices according to this factor.

What is it?
The GI (Glycemic Index) is a method of ranking carbohydrates according to how much they raise blood sugar levels after eating. The GI of a carbohydrate, which is represented by a number between 0 and 100, is a reflection on how fast it is broken down during digestion. The higher the GI of a food is, the quicker it is to be digested. Carbohydrates that are broken down rapidly (and thus have a high GI) can cause marked fluctuations in blood sugar levels. This can cause drastic increases of sugar in the blood, which in turn trigger an increase of insulin to counter them. This can affect your mood, and give you a “sugar high”—followed by a “sugar low” once the insulin kicks in. However, carbs with a lower GI are digested slowly and take more time to be absorbed by the body, meaning they result in a lower insulin demand, as well as a steadier blood-glucose control overall.

What are the health benefits?
Recent studies from Harvard University have shown that people who have a diet with an overall low GI may be at lesser risk for coronary heart disease and type 2 diabetes (resistance to insulin and reduced insulin production). A low GI diet has also been associated with better weight control (especially for women), and increased cardiovascular benefits.

Can it help me lose weight?
Studies have shown that a diet consisting of foods with a low GI can be effective towards weight loss. As mentioned previously, carbs that are digested rapidly cause a drastic increase in blood-sugar levels, followed by a sugar “low”, leaving you wanting more sugar, and consequently, craving more food. On the other hand, foods with a lower GI cause glucose levels to increase gradually, providing you with the feeling of being full for a longer period of time and keeping cravings to a minimum.