Glycemic Index - Should You Go High or Low?
High or Low GI?
Glycemic Index (GI) is a measure of how fast glucose is released into the blood after a carbohydrate meal. After eating a high GI food there is a rapid increase in glucose in the blood, which is ideal for after exercise when you want to quickly replace the lost fuels. Low GI food results in a slow release of glucose into the blood, and is the better choice of carbohydrate food on a day to day basis.
Why Low GI?
Low GI foods include many wholegrains such as oats, kibbled wheat and rye, most fruits, legumes, low fat milk, yogurt and fruit bread. As the low GI food release glucose into the blood at a slower rate, you will be satisfied for longer and have energy for a longer period. This is particularly important if you are trying to lose weight, as you will remain satisfied for a longer period and you should find it easier to eat less later in the day. There are also health benefits, as low GI foods have been shown to help manage blood cholesterol and triglyceride levels.
If you are shopping based on GI levels of food, it is also important to consider the amounts of other nutrients in the food, such as the amount of saturated fat, fiber and sodium that is present in the foods.
- Carbohydrates — are they any good?
- Simple Steps To A Low Glycemic Index Diet — examples of how to incorporate low GI foods in your diet.
- GI and Athletes — both high and low GI foods have a place in the diet of athletes.