GI Diet

Glycemix Index, or GI, is a ranking system for carbohydrates based on their effect on blood glucose levels. It was invented by Dr. David J. Jenkins at the University of Toronto.

How can the GI of a food be defined? It could be defined by the area under the two hour blood glucose response curve (AUC) following the ingestion of a fixed portion of carbohydrate (usually 50 g). The AUC of the test food is divided by the AUC of the standard (either glucose or white bread, giving two different definitions) and multiplied by 100. Sounds complicated? Here’s probably the best time to introduce the GI Diet.

GI diet focuses mainly on glucose, which serves as the body’s source of energy – the fuel that feeds the body organs. Foods that are quickly digested have high GI. Those that are digested slowly have lower GI

With the system, consumers are advised to avoid foods with a high index rating, which indeces are more than 70, as those are easily digested that will make consumers unsatisified after eating a meal or snack. Remember this before munching on those white bread, instant rice and French fries.

Example of Low GI foods, which are more recommended, are mostly green light foods as well as fish, sweet potatoes, pasta, skim milk and baked beans. These foods are those with index which are lesser than 55. Medium GI foods are advised to be eaten in moderation. Examples of this group with an index of 56-69 are whole wheat bread, rice, potatoes and popcorn.

According to research, very high glucose levels after meals are damaging to the arteries and various blood vessels and promote too much insulin. If one starts to eat low-GI foods, risks of heart disease will be reduced, as well as other chronic diseases that are caused by those blood-glucose fluctuations.

Low GI diet is perfect for those who desire to lose weight. Studies were done to prove that moderate reductions of GI appear to increase the rate of body fat loss and that diets based on low GI are tend to be better for the heart, reduces the risk of cardiovascular complications.


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