What is Glycemic Index or GI?
A measure of how quickly food's carbohydrates raise blood sugar levels after consumption is called glycemic index (GI). Based on how they alter blood glucose levels in comparison to pure glucose(which has GI of 100), carbohydrates are ranked from 0 to 100.
Glycemic Index Scale: Low GI (0-55): Foods with a low GI release glucose into the bloodstream gradually, which causes blood sugar levels to rise gradually. Legumes, whole grains, and the majority of fruits and vegetables are a few examples.
Medium GI (56–69): Foods with a medium GI elevate blood sugar levels moderately. Here are some examples: specific whole grains; rice varieties; and various fruits (like bananas and grapes).
High GI (70 and above): Consuming foods high in GI can quickly raise blood sugar levels. White bread, white rice, sugary snacks, and the majority of processed foods are a few examples.
(Note - You can check how to arrange your food plate- https://healthierversionme.blogspot.com/2024/05/plating-style.html) Impacts on the Human Body:
Blood Sugar Control: Consuming foods high in glycemic index (GI) can quickly raise blood sugar levels, which in turn causes the pancreas to release more insulin. This may eventually lead to insulin resistance and a higher chance of developing type 2 diabetes.
Energy Levels: Consuming low-GI foods will provide you a longer-lasting feeling of fullness and a consistent supply of energy for your body.
Weight Management: Research indicates that eating low-GI meals can help regulate hunger and cut down on total calories. Five essential elements to stay healthy- https://healthierversionme.blogspot.com/2024/06/five-essential-elements-to-stay-healthy.html ) Individual Variability: It's crucial to remember that a food's GI can change based on a number of variables, such as how it's prepared or cooked, if it's ripe (for fruits), and what else is consumed at the same time.
To sum up, knowing the glycemic index can empower people to make educated dietary decisions that will support improved blood sugar regulation, prolonged energy, and possibly even help with weight management. The detrimental effects of high GI foods on blood sugar levels and general health can be lessened by selecting more low- to medium-GI foods and balancing meals with proteins and fats.
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