How to Determine the Glycemic Index of Food



What Is The Glycemic Index And How Can It Help You Lose Weight?

Most of us will have heard of the Glycemic Index or GI Diet, but how many of us actually know what they are? Read on to find out how a low glycemic diet could help you lose weight, see off cravings and stay full and energised…

What is the GI index?

Tables packed with numbers and rankings might look confusing, but, simply put, the Glycemic Index (also known as the Glycaemic Index) measures how quickly a food causes your blood glucose (or blood sugar) levels to rise after you eat it. It was originally designed to help diabetics keep their blood sugar levels stable. However, nutritionists believe that blood sugar spikes inhibit fat burning and trigger cravings forallof us.

Carbohydrates contain sugars which are released into the bloodstream at varying rates, depending on a number of factors. Carbohydrates are not only found in sugary foods like pastries, biscuits and cakes, and starchy foods such as bread, pasta and rice, but in the likes of fruit, vegetables, juices, milk and yoghurt. Different kinds of carbohydrates are digested at different rates. The more quickly they are digested, the quicker and sharper the rise in blood glucose. High GI foods cause blood sugar to spike, whilst low GI foods, which are digested more slowly, release energy more gradually. Experts claim that the sugar released from foods with a higher GI value is more readily stored as fat. Evidence suggests that a low GI diet is more satiating and can result in more weight loss than other diets.

Which foods are low GI?

Pure glucose has a GI of 100. Low GI foods have a GI of 55 or less and include most fruits and vegetables, beans and lentils, tofu, nuts and seeds, oily fish, sweet potatoes, stoneground wholewheat bread, oat bran, muesli and rolled or steel cut oatmeal. Medium GI foods have a GI value of 56-69 and include wholemeal, rye and pita bread, quick cook oats, couscous and basmati, wholegrain and wild rice. High GI foods have a GI of 70 or higher and include white bread, white rice, potatoes, rice cakes, melon, pineapple and pumpkin.

Unsurprisingly, processed foods tend to have a higher GI value, e.g. white bread has a higher GI than wholemeal. However, the GI value of a food can change depending on how it is prepared, whether it is cooked, and even how ripe it is! For example, a raw carrot has a GI value of 16, but this can rise to 49 once it has been peeled, diced and boiled! Fat and fibre slow down the rate at which food is digested, decreasing its GI value. This means that fatty foods such as chocolate cake and crisps may have relatively low GI values. However, nutritionists caution against using this as an excuse to indulge those junk food cravings, advising that, somewhat confusingly, low GI foods are not necessarily a ‘healthy’ choice, whilst high GI foods are not necessarily unhealthy.

 

To complicate matters further, our glycemic response to any given food varies with portion size, and depends on the foods we eat with it. To find a food’s glycemic load (GL), which may provide a more accurate indication of our glycemic response than GI alone, its GI value must be multiplied by the grams of carbohydrate found in a single serving. The result is then divided by 100. Watermelon, for instance, has a relatively high GI (72), but so few carbohydrates per serving that its glycemic load is just 4. A serving of oatmeal, however, has an average GL of 13, despite its relatively low GI (55). Pairing a high GI food with protein or fat-rich foods, meanwhile, reduces its glycemic load by slowing the rate at which it is digested and buffering its impact on blood sugar levels.

How to lose weight on a low glycemic diet

 

Confused? Never fear. Follow our top tips to losing weight and eating healthily on a low GI diet…

1. Pick wholegrain bread, pasta, rice and crackers over white varieties.

2. Opt for sweet potatoes or new potatoes over ‘old’ potatoes and cook them in their skins rather than mashing them.

3. If you’re eating out, choose basmati rice.

4. Fill up on fibre-packed vegetables.

5. Pair high GI foods with low GI toppings and side dishes to reduce their overall glycemic impact.

6. Include protein and healthy fats in every snack and meal, e.g. add a small handful of nuts and seeds to your fruit salad.

7. Keep an eye on serving sizes – a low GI value isn’t a free pass!

8. Find out the GI of your favourite foods and potential substitutes. Swapping Bran Flakes for All Bran, for example, could reduce the GI of your breakfast from 74 to 38.






Video: Nutrition & Diets : How to Follow a Low Glycemic Index Diet

What Is The Glycemic Index And How Can It Help You Lose Weight
What Is The Glycemic Index And How Can It Help You Lose Weight images

2019 year
2019 year - What Is The Glycemic Index And How Can It Help You Lose Weight pictures

What Is The Glycemic Index And How Can It Help You Lose Weight forecast
What Is The Glycemic Index And How Can It Help You Lose Weight advise photo

What Is The Glycemic Index And How Can It Help You Lose Weight images
What Is The Glycemic Index And How Can It Help You Lose Weight images

What Is The Glycemic Index And How Can It Help You Lose Weight What Is The Glycemic Index And How Can It Help You Lose Weight new picture
What Is The Glycemic Index And How Can It Help You Lose Weight new images

photo What Is The Glycemic Index And How Can It Help You Lose Weight
pics What Is The Glycemic Index And How Can It Help You Lose Weight

Watch What Is The Glycemic Index And How Can It Help You Lose Weight video
Watch What Is The Glycemic Index And How Can It Help You Lose Weight video

Forum on this topic: What Is The Glycemic Index And How , what-is-the-glycemic-index-and-how/
Discussion on this topic: What Is The Glycemic Index And How , what-is-the-glycemic-index-and-how/ , what-is-the-glycemic-index-and-how/

Related News


2014 Dirty Dozen List of Fruits Veggies
Parenting Children With Allergies
The High Price of Low Testosterone
Invega Trinza
Parents of Sandy Hook victims write open letter to Mark Zuckerberg
Study: You May Be Able to Monitor Your Blood Pressure Better Than Your Doc
And second, for joint filers
How to Make Sweet Potato Soup
Jada Pinkett Smith Plastic Surgery – Yes or No
Cozy DIY Fabric Wrapped And Beaded Bangle
How to Learn About the Appaloosa Horse
Coping With Grief: How to Handle Your Emotions
Boy Without a Face Undergoes Dangerous But Successful Surgery
Trend to Try: Floral and Leather, Courtesy of Lily James
How to Use the HBO Mosaic from Steven Soderbergh App on Android



Date: 05.12.2018, 17:19 / Views: 54245