What Is Glycemic Index
Glycemic index, also referred as GI index, is the term that is referred to the ranking system. It is based on the effect of blood glucose levels for carbohydrate intake taken in first two hours. It is a comparison of individual foods, gram by gram, thus providing a numerical data in form of an index of post meal glycemia. In general term it is a way that measures what kind of foods metabolizes quickly in the body. Dr. David.J.Jenkins and his colleagues at university of Toronto invented this concept in 1981.
How it works:
The glycemic index of a food is determined by the food intake under the two hours of blood glucose response curve (AUC). This is done by ingesting fixed portion of carbohydrate that is usually up to 50 grams. Then the response curve (AUC) of the food that is taken from test and is divided by the standard AUC multiplied by 100. The GI value is collected from 10 humans, which is averaged. Precaution must be taken that the subject must take an equal amount of standard and test food.
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Glycemic index of different foods. The glycemic index is classified into three types. It is low GI, Medium GI and high GI index. The low GI index has a range of about 55 or less. Most of the fruits and vegetables except some come under GI index. Also whole barley, all-bran, buckwheat and oats also come under low GI index. Medium GI index has a range of about 56 to 69 level. Foods containing medium glycemic index includes basmati rice and foods contain fructose and sucrose. High GI index has a range of about 70 or more and contains foods like cornflakes, baked potato, white bread and white rice. A low GI food would carbohydrate in a slow and steady manner. However, a high GI level food would release glucose more quickly in the body causing high increase in blood glucose level. These types of food would prove beneficial of quick energy recovery. In order to get accurate idea of where a particular food ranks, the GI index is made. It is helpful for persons who maintain their intake diet. Food researchers compile the list. They monitor the blood sugar reactions of the people who are given food in an isolated or empty stomach. The individual reactions are averaged together. Checking Glycemic index of the food is one of the best way to restrict unhealthy food into the body. |
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