Glycemic Index (GI)
Most of us have heard of GI and that we should follow the general principle but do we actually know why it is so important and what foods are high, low or medium?
GI refers to the rate at which carbohydrates are broken down and released as glucose into the blood stream. Pure glucose has the highest score (100) and all other carbohydrates are scored in relation to this.
Why is it bad to eat high GI foods? – High GI foods are classified as anything over 70; these foods will send blood sugar soaring, giving a short term boost but also triggering the release of insulin which promotes the removal of sugar from the blood stream to be stored as fat. This sends blood sugar quickly back down again.
Examples: sweets, white bread, biscuits, muffins, most commercial cereals, baked potato.
Medium release carbohydrates have scores between 55 – 70 and are best eaten with protein to slow down the release of sugar into the blood stream.
Examples: boiled potato, brown bread, white rice, shredded wheat.
Low GI foods keep blood sugar levels low and should make up the vast majority of our carbohydrate intake. They provide long lasting energy and are less likely to be stored as fat.
Examples: all vegetables, most fruits except bananas and pineapple, pasta, brown rice, oats, rye bread, porridge, beans, peas.
Bottom Line – If your carbohydrate intake consists of mainly medium to high GI, then you will struggle to lose weight and are more likely to suffer high peaks and troughs in energy levels. Try to think about choosing low GI carbohydrates and combining carbohydrates with proteins every meal to balance blood sugar levels and enhance your metabolism.
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