Glycemic index is a term that you may have come across if you’re into healthy food or you’re a diabetic. In layman terms, GI is the index of how quickly the food is metabolized, and the glucose level change experienced in the body. GI specifically is a relative ranking of carbohydrates in foods and how they change our blood glucose levels. The glucose index can be classified into 3 levels Low, Mid, and High.
Carbohydrates with a low Glycemic Index value are slowly digested and Carbohydrates with a high glycemic value are digested quickly and cause a spike in the glucose levels. Glycemic index lower than 55 is considered low,56-69 is considered in the mid-range and anything exceeding that is classified into high range.
An important factor while considering the Glycemic Index is that GI only applies to food consumed on an empty stomach. However, applying this metric can become very tough, therefore the best approach to incorporate a glycemic index in your diet is to have a diet that consists of a balanced glycemic index on an overall scale. For instance, you can pair a high glycemic index food like white bread, white rice, pasta with low glycemic indexed foods like fish, meat, a salad consisting of cabbage, broccoli. You can get a better idea of this in the glycemic index table given below:
Different Cooking methods have different effects on the glycemic index of foods
Usually, fried foods tend to lower the glycemic index of the food, for example, Fried foods have higher fat content which slows down the blood sugar absorption hence lowering the GI, while roasting and baking can breakdown resistant starches thus increasing the GI.
Incorporating the glycemic index metric in your diet can have multifold benefits to your health like:
People with diabetes, often have trouble controlling their blood sugar. A diabetic person can be in better control of his sugar once he understands the food which causes a spike or a drop in the sugar levels.
Many studies in the past have indicated that a low glycemic index can be very effective in quick weight loss.
There are several scientific pieces of evidence to back the fact that people who followed a low glycemic index diet were at a significantly lower risk for developing type 2 diabetes, coronary heart disease, and age-related degeneration than others. Excessive blood glucose levels and repeated glucose “spikes” post meal can induce these diseases by increasing insulin levels and oxidative stress on the body.
Reduced Cholesterol Levels
Following a low GI diet directly helps lower the Total and LDL cholesterol levels, thus resulting in better cholesterol management.
Knowing about the glycemic index of the food you have can have a very beneficial impact on your overall health as it will lead to better blood sugar management and prevention of many diseases apart from these direct benefits it will also allow better weight management.