Have you ever questioned why some foods can be eaten in normal quantities without the thought of the rise in blood sugar or weight increase? while in other foods, portion control is important? Glycemic index is the concept that helps us to choose food wisely.

Glycemic index or GI, is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down during digestion releasing glucose rapidly into the blood stream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI.

A lower glycemic index suggests slower rates of digestion and absorption of the foods. Carbohydrates may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response is often thought to equate to a lower insulin demand, better long-term blood glucose control and a reduction in blood lipids (fats)

Eating a lot of high GI foods can be harmful to your health as it forces your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbohydrates that slowly trickle glucose into your blood stream keeps your energy levels balanced and you will feel fuller for longer between meals.

A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycemia.

Benefits of Low GI Foods:

lose and control weight
increase the body’s sensitivity to insulin
improve diabetes control
reduce the risk of heart disease
reduce blood cholesterol levels
reduce hunger and keep you fuller for longer
prolong physical endurance
help re-fuel carbohydrate stores after exercise