Glycemic index lists food items by the rate of their influence on blood sugar level.
It is different from caloric content because while caloric content shows the amount of energy present in a given food.
Glycemic index provides information about the rate at which glucose is absorbed by the body using a scoring system of 0 to 100.
Carbohydrates are classified into simple and complex sugar, normal table sugar, sweets, icecream, cake icing, fruit juice are simple sugars with a very high glycemic index.
Legumes(beans), yam and unprocessed grains are complex sugars.
GI account for the complexity by ranking food on how quickly they increase blood sugar. The higher a food GI is, the more rapidly it increases blood glucose followed Rapid decline in blood glucose.
As the blood sugar declines one maybe hungry again.
Food with high GI can cause overeating leading to weight gain and other metabolic complications. Research has it that eating diets with low GI can reduce a person’s risk of developing diabetes and heart diseases.
The GI scores are as follows
●low GI foods; less than 55
●medium GI foods; 56-69
●high GI foods; 70 and above
Whole fruits typically have a lower GI score than fruit juice, due to their fiber contents.
Fiber slows down digestion thereby Lowering the total GI of the food.
Processing increases GI, most processed foods fall under high GI foods. Examples; wheat meal, white bread, cakes, French fries, potato chips, corn flakes, cornmeal Parboiled rice, beverages fizzy drinks.
Eat frequently foods from the low GI category.
Eat-in moderation from the Medium GI category
Eat sparingly from the high GI category
Above all eat more protein to increase satiety and improve overall body processes. If a particular food from the high GI category is problematic, you can restrict it.
Take into consideration the frequency of food consumption, dietary diversification, portion control, and underlying disease conditions when making food choices.