The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.
Significance of Glycemic Index
– Low GI means a smaller rise in blood glucose levels after meals
– Low GI diets can help people lose weight
– Low GI diets can improve the body’s sensitivity to insulin
– High GI foods help re-fuel carbohydrate stores after exercise
– Low GI can improve diabetes control
– Low GI foods keep you fuller for longer
– Low GI can prolong physical endurance