What Is The Glycemic Index 

The glycemic index or GI, was invented by Dr David Jenkins at the University of Toronto in 1981. It measures the effect of certain foods on blood sugar levels.

Pure glucose rates as 100 on the GI index. The index was developed to provide a more accurate guide to the glycemic response of the body to various carbohydrate sources.

Glycemic diets enlarge upon the notion to eat complex rather than simple carbohydrates. 

It's a good idea to include plenty of low glycemic foods in your diet as they provide sustained energy with fewer highs and lows.

Foods with a high GI index are useful for quick release, short term bursts of energy but should be eaten in moderation. 

Benefits of Eating a Low Glycemic Diet

Since low-GI foods are digested and absorbed gradually, glucose trickles into the blood stream slowly and steadily. In contrast, high GI carbs, which are absorbed rapidly into the bloodstream, markedly increase extreme ups and downs in blood glucose.

The repeated spikes in blood glucose levels following meals of high GI foods increases oxidative vascular damage and raises insulin levels, both of which contribute to heart disease and diabetes.

Some of the benefits of low GI carbohydrates in the diet are:

• Helps control appetite

• Sustains the feeling of fullness between meals

• Lowers insulin demand

• Enables sustainable weight control

• Improves long-term control of blood glucose levels in diabetics

• Reduces risk of developing coronary heart disease

• Reduces cholesterol

• Balances energy levels

• Lowers the risk of developing type II diabetes

• Improves endurance

Guidelines For Low Glycemic Eating

A common sense approach to eating mostly low GI foods is to consult a list of low glycemic foods and swap out the high GI carbs in favor of low GI foods.

1. Enjoy freely all kinds of raw organic vegetables and non-sweet fruits

2. Consume raw nuts, seeds and sprouts

3. Eat whole grains,

4. Limit corn and watermelon

5. Dress your salads with vinaigrette

6. Omit sugary foods and soft drinks entirely

Criticisms Of The Glycemic Index

The Gi index is a convenient way to measure blood sugar levels, however, a low GI rating is not necessarily the best criteria for selecting healthy foods, For instance potato chips have a much lower glycemic index than a baked potato. Here are some important considerations when choosing low GI foods.

• the GI value of a food varies considerably depending on it's age, variety and ripeness (ripe bananas have a much higher index that unripe one for example)
• GI does not take into account the effect of other sugars, such as fructose on blood chemistry
• the GI index is based on a size of 50g of carbohydrates per serving. For this reason the glycemic load was created
• it is difficult to measure the glycemic index of a meal containing a variety of food types

Why Are Some Foods Absent From the Glycemic Index?

The GI can only be applied to foods containing a reasonable proportion of carbohydrates. Many foods, such as leafy greens, meats, avocados, and berries, do not appear on the index as they have only a neglible effect on raising blood sugar. 

Other foods, such as parsnips and pumpkins, while having high GI values contain so little carbohydrate that they hardly affect blood sugar levels and can be eaten freely.

Choosing foods with a GI of less than 50 is most stabilizing to blood sugar and insulin production.

Tips To Decrease the GI of Favorite Foods

Enjoy your sweet fruits without glycemic consequences by adding quantities of kale, parsley, celery, collards and spinach to your smoothies containing sweet fruits. Also,choose sweet fruit with lower GI ratings.

---