How Glycemic Index influences your health

The Glycemic Index, also called GI, is a proportionate ranking of carbohydrate in the foods on the authority of how they make an impact on the blood glucose levels. Simply put, the GI identifies the carbohydrate-containing foods basis their means to cause the blood sugar levels to rise. It is the rate at which the carbohydrate contained foods are assimilated and broken down into simple sugar cubes – glucose – and then sponged up into the bloodstream.

The glycemic index indicates to us the speed at which the food we consume has an impact on our blood glucose levels. It is directly put, the low GI foods tend to raise the blood sugar levels gradually as opposed to the high GI level foods. This indication will help us with our diabetes management. It is not just about the food we eat, but the kind of carbohydrates that we consume.

There are various carbohydrate rich foods and each of it is consumed and assimilated at various rates, and the glycemic index is that method to tell us how quickly each food and drink that contains carbohydrates assembles the blood glucose levels rise.

Consuming diets affluent in low glycemic foods is a significant way to keep a tab on your blood sugar. This is an indication that your health and diabetes is religiously maintained at a very healthy level.

Nonetheless, there are certain factors that may influence the GI of a food, like
  • The type of sugar: It is a false impression that every type of sugar has a high GI. Surprisingly, the GI in sugar actually ranges from as low as 19 for the fructose to up to 105 for the maltose. Ergo, the GI for the food to a certain extent depends on the type of sugar it curbs.

  • Cooking method: Your cooking techniques and the method of preparing food has an influence on the GI. Generally, the lengthier a food is processed and cooked, the faster its sugars will be digested and absorbed, thus raising the GI. So plan it accordingly.

  • Structure of the starch: Starch is indeed a carbohydrate put together of two molecules – Amylopectin and Amylose. Whilst Amylopectin is very easy to digest, on the other hand, Amylose is extremely hard to digest. Hence, foods with a higher amylose content will have a lower GI.

  • How refined the carbohydrate is: The processing methods such as grinding and rolling will derange the amylose and amylopectin molecules, hence fluctuating the GI levels. The longer the processing of food, the higher will be the glycemic index.

  • Nutrient composition: Acid and fat – both mitigates the rate at which a food is consumed and absorbed, thus resulting in a lower GI. Supplementing acids and foods like lemon juice and avocado will lower the GI in a meal.

  • Ripeness: Unripe fruit contains heavy carbohydrates that collapse into sugar as the fruit ripens. The riper the fruit, the higher will be it’s GI.
    For example, an unripe banana has a GI of 30, whereas a fully ripened banana has a GI level of 48.

After much references, I have listed the below foods that are low in glycemic index levels. If you are a diabetic, then you are certain to have these foods as a recommendation. However, you may have to verify it with your doctor to be on a safer side and you do not want to aggravate your condition. These foods are in general recommendation, based on the type and severity of your diabetes, a few of the foods listed below may have a reverse effect and that’s why a go-ahead from your doc is suggested.

#1: Oats:

Glycemic index rank: 52
Oats are good for everybody because it helps in keeping the blood sugar levels steady for long hours. Its high fiber content concludes it a good choice for upholding blood pressure and cholesterol levels.

#2: Whole Wheat Bread

Glycemic Index: 49
This is tricky as white bread have been recorded as unhealthy and that gave rise to whole wheat bread. The whole wheat bread is packed with additional nutrients as opposed to white bread to help you maintain your health.

#3: Broccoli

Glycemic Index: 10
This green veggie is ubiquitous in all foods these days. No wonder it is called a “superfood.” Its anti-inflammatory nature aids in preventing cancer. It supplies to your body with plenty of vitamins, minerals, fiber, and proteins.

#4: Oranges

Glycemic Index: 40
With 40 as the GI, oranges are still low GI consumption for diabetics.  The vitamin C content help battle symptoms of a cold by bolstering the immune system. Fresh juice or raw fruit, you are certain to savor all the vitamins and minerals loaded.

#5: Mushrooms

Glycemic Index: 10
Mushrooms do not only add flavor but also bring their array of nutritional benefits.

3 Comments on “How Glycemic Index influences your health”

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