G.I.

G.I = Glycemic index

Do you ever heard of this term?

Glycemic index (GI) is a measure of the effects of carbohydrates on blood sugar levels.
Not all carbohydrate foods are created equal, in fact they behave quite differently in our body.

Choosing low GI carbs, that one that produce only small fluctuations in our blood glucose and insulin levels, is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

So, what are the benefits of the Glycemic index?

• Low GI diets help people lose and manage weight.


• Low GI diets increase the body's sensitivity to insulin.


• Low GI carbs improve diabetes management.


• Low GI carbs reduce the risk of heart disease.


• Low GI carbs improve the blood cholesterol levels.
  
• Low GI carbs reduce hunger and keep you fuller for longer.


• Low GI carbs prolong physical endurance.


• High GI carbs help re-fuel carbohydrate store after exercise.

For your information, many factors can affect a food's glycemic index:

1. Processing

- Grains that have been milled or refined have higher GI than whole grain.

2. Type of starch

- Starch comes in many different configurations. Some are easier to break into sugar molecule that others. For instance, the starch in potatoes is digested and absorbed into the bloodstream relatively quickly.

3. Fiber content

- The fiber the food has, the less digestible carbohydrate, and so the less sugar it can deliver.

4. Ripeness

- Ripe fruits and vegetables tend to have more sugar than unripe ones, and so tend to have higher GI value.

5. Fat content and acid content

- The more fat or acid a food or meal contains, the slower the carbohydrates are converted into sugar and absorbed into bloodstream.

So, how to switch to a low GI Diet? The basic technique for eating low GI way is simply swapping high GI carbs for low GI carbs.

• Use breakfast cereal based on oats, barley and bran.


• Use bread with wholegrains*, sour dough.


• Reduce the amount of potatoes you eat.


• Enjoy all other types of fruit and vegetables.
  
• Use Basmati or Doongara rice.


• Enjoy pasta and noodle*.


• Eat plenty of salad vegetables with a vinaigrette dressing.
  

* wholemeal bread is not same as wholegrain bread.

* noodle for example are soba, wholegrain noodles. It is not included yellow mee, kuey tiaw or beehoon.

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