The Glycemic Index

The Glycemic Index (commonly abbreviated to GI) is a means of differentiating between different types of carbohydrate. While different carbohydrates may provide similar energy or calorie content, they may differ very widely in respect of their effect on blood sugar and blood insulin levels. The basic principle is as follows. Some carbohydrates take longer than others to be broken down or digested prior to absorption into the bloodstream. Those that break down quickly, resulting in a rapid surge of blood sugar levels, are referred to as high-GI. The rapid rise in blood sugar that is associated with these high-GI carbohydrates results in a greater demand for insulin by the body. In contrast, those carbohydrates that break down more slowly are know as low-GI. They undergo a slower uptake into the bloodstream and consequently have a milder effect on blood sugar levels. The insulin effects of low-GI carbohydrates are similarly milder than those of high-GI foods.

Examples of high-GI foods would include white bread and foods high in refined sugar such as candy bars and high-sugar breakfast cereals. Examples of low-GI foods would include lentils, beans, whole grains, and many (but not all) fruits and vegetables.

Keeping to lower GI foods results in feeling fuller for a longer period of time. In the longer term, a lower GI pattern of nutrition facilitates weight-loss and helps reduce one's risk of medical conditions including diabetes, heart disease and high cholesterol.

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