Glycemic Index of Foods
By P. Mehta
All carbohydrates are not the same. Generally it is assumed that simple
carbohydrates are not good for health as they increase blood glucose
levels rapidly, and complex carbohydrates are good because they have a
slower effect on glucose levels. But this is not always true.
Recent work
into the Glycemic Index (GI) has changed the understanding of the
relationship between ingested carbohydrates and blood glucose levels.
The glycemic index is a measure of how fast a carbohydrate triggers to
raise the blood sugar. The higher the number, the greater the blood sugar
response.
On this basis, all carbohydrates can be assigned a value, known
as glycemic index, compared to glucose. The glucose is the fastest
releasing carbohydrate so it has been assigned a glycemic value of 100. A
high glycemic index value for a food indicates that it results in a rapid
rise in blood glucose levels and hence a spike in insulin response.
Conversely, a low GI value indicates a slow rise in blood glucose and
insulin levels.
The glycemic index is a better method for classifying good and bad
carbohydrates as it relies upon actual blood glucose response. Let us
compare the GI of two carbohydrates. Maltodextri, a glucose polymer is a
complex carbohydrate, has a GI of ~100 . This means that it rapidly raises
blood glucose levels.
Fructose, on the other hand is a simple carbohydrate
with GI of only ~20. If we do not look at their GI values, we will assume
that maltodextri is better than fructose because the former is a complex
carbohydrate and the later one is a simple carbohydrate. Consult glycemic
index list of foods for making a low glycemic index diet.
Benefits of Glycemic Index (GI)
Can help to control diabetes.
Improves insulin sensitivity and efficiency.
Reduces appetite for quick sugars and carbohydrates, thus avoiding blood
sugar spike.
Can help people lose weight.
Can help lower blood cholesterol.
Can help to reduce the risk of heart disease.
Copyright 2005 P. Mehta www.fatfreekitchen.com
This article has been written by http://www.fatfreekitchen.com For
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