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Low GI diet basics
The GI (Glycemic Index) Diet was invented in 1981 by Dr David Jenkins and is quite a respected diet by qualified nutritionists as it focuses on the intake of low to medium glycemic index carbohydrates (rather than restricting carbohydrates).
Dr Jenkins based his ideas on his observations into how different carbohydrate-rich foods affected blood sugar levels in diabetics. He found that some starchy foods increased blood sugar levels dramatically, while some foods rich in sugar has less effect. This was quite contrary to what medical and nutrition experts wisdom was at that time. Dr Jenkins work resulted in the Glycemic Index (GI), a scale that ranks foods on the effect they have on blood sugar levels after they have been consumed.
“Low GI foods cause a steady rise in blood glucose levels. High GI foods cause a quick rise in blood sugar levels”
The GI scale starts at 100, which is the GI of pure glucose. It is given this rating because glucose does not need to be broken down by the body to be absorbed into the bloodstream. This means glucose causes a quick rise in blood sugar levels. Other foods are also ranked by the extent they raise blood sugar levels after they have been consumed.
“Low GI: 55 or lower”
“Medium / Moderate GI: 56 - 69”
“High GI: 70 or higher”
More work has been done on the Glycemic Index (GI) and diets based on low GI by Dr Jennie Brand-Miller and her researchers at the University of Sydney, Australia.
It should also be noted that if a food that has a high GI is eaten with a food that has a low GI, the net GI of the meal becomes medium GI.
In addition to this, there is also the Glycemic Load (GL), which takes into consideration the portion size of the carbohydrate food together with it's glycemic index as this has an impact on the level of glucose when the foods is eaten. A lower GI food can have the same GL as a higher GI food if a larger portion of it is eaten.
Low GL foods: All high fibre fruits and vegetables (except potatoes), 80g bran cereal, 3/4 cup cooked legumes, 1 cup skim milk, 80g nuts, 2tsp sugar
Medium GL foods: 1 cup pearled barley or oats, 3/4 cup brown rice or bulghur, 1 slice wholegrain bread, 1.25 cup cooked wholegrain pasta, 1 glass unsweetened freshly squeezed juice
High GL foods: 1 cup cous cous or basmati rice, 1 baked potato, small french fries, 1.25 cup cooked white pasta, 1 cup cranberry juice drink, 1 bowl processed breakfast cereal (cornflakes), 10 large or 30 small jellybeans
The basics of the low GI diet are:
REFERENCES
1. Glycemic load (GL) is just as important as glycemic index (GI) and is calculated differently to GI. Glycemic load is the quantity of carbohydrates (and the effect of that on the blood sugar and insulin levels), whereas the glycemic index is the quality of the carbohydrate (and the effect on blood sugar and insulin levels). The glycemic load is calculated by multiplying the glycemic index by the amount of carbohydrate (in grams) of the food and dividing the total by 100
Disclaimer: The advice on this site should be viewed as a general guideline only and it should not replace the advice of a medical professional. Always consult your medical or health care provider to get the advice and care for your particular and individual health, nutrition, diet and fitness circumstances.