The glycemic index (GI) is a measure of the effect of carbohydrates on blood sugar. In the early 1980s, Dr. David Jenkins (Professor of Nutrition at the University of Toronto) and colleagues from the glycemic index (GI) in their research designed to determine which foods are best suited to control blood sugar in people with diabetes. In the conclusion that the carbohydrates that break down quickly during digestion and release glucose quickly into the blood have a high GI, while the carbohydrates that break down slowly and gradually release glucose into the bloodstream have low GI.
There are three essential components of the diet, protein, carbohydrates and fats. Since carbohydrates a rich source of primary fuel of the body (glucose), they have the greatest impact on the levels of blood sugar. (Glucose is what the body uses energy.)
Carbohydrates are divided into two groups:
Simple carbohydrates are simple natural sugars such as glucose and fructose. Table sugar, honey, natural fruit sugar and molasses are also simple carbohydrates. Processed foods such as biscuits, white flour and white rice, such as sugar act in the body. After consumption of these foods have a devastating effect on the body is in the blood sugar. Simple carbohydrates in the release of their sugars too quickly during digestion, leading to a rapid rise in blood sugar levels can lead to prolonged and obesity, insulin resistance and diabetes.
Complex carbohydrates are rich in starch, which are found primarily in plants. These include whole grains, legumes, vegetables and fruits. Complex carbohydrates are more slowly than simple carbohydrates, digested enables a sustained rate and the amount of sugar (and other nutrients) in the blood.
All carbohydrates are ultimately break down into glucose, which broke directly absorbed into the blood, but the complex carbohydrates slowly. Complex carbohydrates also a good source of fiber. A diet rich in fiber has been shown to improve disposal and help to detoxify the body, balancing the sugar in the blood, increase energy and improve immunity.
A number of factors can influence the digestion and absorption of food. The glycemic index of foods can contain very strongly influenced by a variety of factors such as type of starch or sugar in the diet, the extent to which food is prepared and processed, how long the food is cooked the acidity of the food and so on. In general, anything that will increase the speed with which a food digested and absorbed their glycemic index accelerated.
Examples of food produced is higher than the interest rate on the glycemic index of products made from white flour such as bread and bakery products, processed cereals, snacks such as potato chips and pretzels, baked potatoes and mashed, French fries, rice and short grain. Some examples of foods that are low glycemic index are the most fruits and vegetables, legumes, sweet potatoes, potatoes and whole grain products.
In clinical settings control the glycemic index is caused by assessing the increase in the level of glucose in the blood by the ingestion of certain (up to) 50 grams of a food with carbohydrates compared to the increase in blood glucose that results from consuming the same amount of glucose. (Sometimes a slice of white bread is used.) Increased blood glucose levels are measured and presented graphically and the results are indexed. The index rates foods on a scale of 100 points. Foods that most rapid rise in blood sugar levels lead to higher values. Foods with a GI of 70-100 are considered “high” on the index, foods with a GI 56-69 years will be as “medium” and foods with a GI 0-55 years as a “weak”.
Just because some foods have a high glycemic index does not mean that they can not be achieved as part of a balanced diet. Some high-GI foods are good sources of nutrients. But for people trying to control or prevent type 2 diabetes and reduce the impact of insulin resistance should be addressed eating habits to a selection of mainly low GI foods.
As the number of calories, the amount and type of fat and sodium content is listed on the nutrition information on packaged food labels important to choose healthy foods should IM information is just as essential in choosing the right type of carbohydrate. The United States, Britain, Australia and New Zealand allow and encourage identification GI. Perhaps in the near future, here in Canada we are the glycemic index of foods, the nutritional values on the label as well. The GI factor is certainly helpful to know when you decide to healthy food.
