What is the Glycemic Index?

What does “Low GI” really mean?  And how important is it for your health?

The Glycemic Index is a scientific ranking of how the foods we eat affect our blood sugar levels in the 2 or 3 hours after eating.   This index is measured against pure glucose, which has a value of 100 on the index.  The index ranges from 0 to 100 and uses the following scale:-

0-55  =  Low-GI              56-69  =  Moderate-GI         70-100  =  High-GI

High GI (70-100)

 These are carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream, and cause large fluctuations in blood sugar levels.
Medium GI (56-69)

These are carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream.
Low GI (0-55)  

These are carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady.  Low GI foods have proven health benefits.

Why Low GI?

• You will feel fuller for longer
• Ease food cravings
• You will have more sustained energy levels and prolonged physical endurance
• Helps people lose and manage weight
• If you are lethargic, easily lose concentration, or experience mood swings an hour or two after eating, a change to low GI meals may show immediate benefits.

More and more studies are being carried out by medical scientists to show the long term health benefits of eating low GI foods.  The results are amazing:-

• Reduce the risk of developing type 2 diabetes or heart disease.
• Control and stabilise your blood sugar levels

• Improve blood cholesterol levels
• Manage symptoms of polycystic ovary syndrome
• Improve your body’s sensitivity to insulin

Some interesting facts to consider:-

• Australia has recently taken over from the USA as the world’s “fattest” nation, with 2 out of every 3 people either overweight or obese.
• We have over 3 million people with diabetes, plus half that number again who don’t even know it.
• The rate of type 2 diabetes in children is increasing every year and historically this disease didn’t affect people until over 40.
• Among adults, the leading cause of death is heart related diseases, with 50% of heart attacks occurring before the age of 60, and the first symptom being sudden death.
• One in two women over 60 has osteoporosis
• Depression is believed to be the next huge epidemic to affect the western world.

Choosing a Low GI diet can help to reduce the staggering figures show above.  We have put together a sample list of foods that are Low GI and could help you on the way to better health:-

• Non starch vegetables
• Peanuts
• Cherries
• Grapefruit
• Peaches
• Soy milk
• Whole wheat pasta
• Apples
• Long grain rice
• Baked Beans
• Porridge

When you are choosing Low GI foods, make sure you look at full ingredient lists, as low GI on a label may not necessarily mean low fat.  Try to avoid processed foods, eat fresh! 

Your local Farmers Market is the perfect place to find fresh, healthy produce, direct from growers!

For more information on the Glycemic Index, news, studies and information sources, visit http://www.glycemicindex.com/