High Glycemic Foods vs Low Glycemic Foods
In case you didn’t know GI is an abbreviation used for Glycemic Index. This index has been present for many years, but many people still don’t know what it represents.
The Glycemic Index was developed to measure carbohydrate quality. In other words, it is used to determine how much a carb can have impact on the blood sugar levels. This index uses ranking of foods starting from 0 to 100. In this way, we can check whether some food will raise blood sugar, also known as glucose, levels drastically, moderately or only a little bit. High glycemic foods are all the foods that have a GI of 70 or up, low glycemic foods are those that have GI of 55 or less and there are also medium glycemic foods that come with a GI of between 56 and 69.
Carbs with a low GI level are digested much slower. In addition, they are metabolized and absorbed slower too. That’s why they lead to slower and lower increase in blood sugar levels and they need less insulin.
In the beginning, experts believed that starchy carbs like potatoes and bread were actually complex carbohydrates and that’s why these foods were digested, absorbed and processed slower than sugar for example. According to this logic, so=called complex carbs resulted in lower rises of blood glucose compared to simple carbohydrates that were believed to cause sudden increase. This is the reason why sugar was forbidden in diabetic diets and people were encouraged to use biscuits, cakes and desserts without sugar. But, scientific studies conducted a few years ago have confirmed that starchy foods including potatoes and bread and some types of rice are processed very quickly, so they can be considered to be high glycemic foods too. As a matter of fact, in some cases, regular sugar has moderate impact on blood glucose levels lower than the one expected from rice or bread.
By learning more about low and high glycemic foods, you will be able to experience positive results in cases of weight control, diabetes and endurance training. Low glycemic foods are ideal for diabetics, those who want to shred a few pounds and people involved in endurance training. Now let’s summarize what we have said so far.
Carbs that break down very fast during the process of digestion have the highest glycemic index rates and they lead to a rapid rise in blood glucose. Some examples of high glycemic foods include processed breakfast cereals, baked potatoes, crispbread, many starchy foods like snacks foods, white bread and biscuits.
On the other hand, foods that break down slowly have low glycemic index values and they protect us from food cravings, keep us satiated for a long period of time and support the weight loss process. They are ideal for people suffering from diabetes. Some good examples of low glycemic foods include grapefruit, apples, muesli, oatmeal, chick peas, yogurt, milk and wholegrain bread.
We hope that this information will help you stabilize blood sugar levels and start following a healthy diet.