What is the glycemic index?

You might’ve heard about glycemic index or GI in relation to healthy eating, but what is it all about? There’s a lot of fuss over carbs these days. Should we, shouldn’t we? Which ones should be banished and which ones are the good guys? It’s all very confusing, but one way to understand why some foods high in carbohydrates are bad for you and why some can actually benefit your goals is to get your head wrapped round GI. So, what is the glycemic index?

GI is an index that tells you how quickly a food raises your blood sugar levels. That’s it – it really is that simple. The higher a food is on the GI scale, the faster it sends your blood sugar levels up, and vice versa. But why is this important? Keeping your blood sugar levels stable is essential, whether you’re trying to stay in shape, keep energy levels high or get your health in check. So opting for lower GI foods (foods rich in fibre such as wholemeal pasta over white pasta and brown rice over regular rice) means that you’ll be keeping your blood sugar levels far more stable.

Why should I pay attention to GI?

1. Weight management
When blood sugar levels rise, the hormone insulin is released from the pancreas into your blood stream. The problem with this? Insulin actually prevents your body from using fat as fuel. Bad news if you’re trying to shift the stuff.

2. Energy levels
It’s important to opt for lower-GI foods when possible. Keeping fibre intake high slows down the absorption of sugars from foods, so keeping the skins on your fruits and vegetables and choosing a wholemeal option whenever it’s available are good ideas. This is because rapid rises in blood sugar also mean rapid crashes. You’ll feel much less up and down by steadying your eating.

3. Ward off diseases
Not only can extremely heightened blood sugar levels lead to type 2 diabetes, but high GI foods are also devoid of fibre. Refined carbohydrates have had the fibre removed, which is what makes them high GI and lacking in nutrients. Fibre is necessary for a healthy digestive system, lowering chances of heart disease and fighting obesity.