The Glycemic Index is a ranking system of carbohydrates and how they affect blood sugar.

All carbohydrate foods do not behave in the same manner inside our bodies and affect our blood glucose levels differently. The Glycemic Index is a type of ranking that shows the effects of different kinds of carbohydrates on our blood glucose levels. Carbohydrates can be classified into two types, simple carbohydrates and complex carbohydrates.

Simple carbohydrates tend to increase the body’s sugar level rapidly, since they break down fast during digestion and release glucose into the bloodstream. These are ranked as high glycemic index foods.

Complex carbohydrates, on the other hand, break down very slowly and increase the blood glucose levels at a very slow pace and are, therefore, termed as low glycemic index foods.

All carbohydrates increase blood sugar levels, and whenever glucose is released in the blood stream, an equal amount of insulin is secreted from the pancreas to control this glucose. The amount of insulin that has to be released corresponding to the glucose levels is determined or predicted by The Glycemic Index. Whenever there is an intake of high glycemic index food, glucose levels increase very fast and therefore, there is an increase in insulin levels as well. This sometimes results in excess storage of fat, which leads to obesity. Rapid release of sugar also leads to higher risk of diabetes. High glycemic foods usually include white bread, soft drinks, chocolates, potatoes, full fat ice-cream, cookies etc.

Since low glycemic index foods break down slowly during digestion, their absorption is also at a very slow pace. This slow absorption keeps you feeling fuller for longer and reduces hunger. Foods with low glycemic index also help in the prevention of coronary heart disease and improve blood cholesterol levels. People following such diets have less risk of developing Type 2 diabetes. Since there is better absorption of food, low GI diets prevent excessive storage of fat, help in weight loss and improve insulin sensitivity in the body.

Studies have shown that intake of low glycemic foods and supplements before an exercise program helps improve physical endurance in men. Since low GI foods are linked to slower release of carbohydrates, there is a slower release of energy as well, which helps sustain energy output over a longer period of time. Low glycemic foods include cereals like barley and oats, fruits, lentils, soya beans, baked beans, whole grain foods, etc. It is, therefore, important to familiarize yourself with The Glycemic Index as it can help in the prevention and control of diabetes and assist in weight management.

Obviously high GI foods cannot be completely eliminated from our diet. They are equally necessary, and should be balanced with low GI foods in such a way that you have a balanced, nutritious, healthy and sufficient diet. High GI foods and supplements are the first choice of athletes and bodybuilders for post-workout recovery, helping to replenish the body, and build and repair muscles.

First Choice – Low Glycemic Foods (rating 55 or less)
Breads – 100% stone ground whole wheat, heavy mixed grain, pumpernickel.
Cereal – All-Bran, Bran Buds, oat bran.
Grains – Barley, bulgar wheat, whole wheat pasta, long grain rice.
Other – sweet potatoes, legumes, lentils, chickpeas, kidney beans, split peas, soy beans, baked beans.

Second Choice – Medium Glycemic Foods (rating 56 – 69)
Breads – whole wheat brad, rye, whole wheat pita.
Cereal – oatmeal, puffed wheat, whole grain cereals, quick oats.
Grains – basmati rice, brown rice, couscous.
Other – white and new potatoes, sweet corn, popcorn, stoned wheat crackers, rye crisp breads, black bean soup, green pea soup.

Third Choice – High Glycemic Foods (rating 70 or more)
Breads – white bread, dinner rolls, kaisers, bagels.
Cereal – bran flakes, Cornflakes, Rice Krispies.
Grain – short grain rice.
Other - baking potatoes, French fries, pretzels, rice cakes, soda crackers.

Tags: The Glycemic Index

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