A few years back, I had never heard the term 'The Glycemic Index' but increasingly we are all starting to hear terms like 'low GI', especially when it comes to food advertising.
Well, what's it all about?
The Glycemic Index was actually developed by a team of doctors at Toronto University around 1980. They developed the GI to help people with diabetes to let them know which foods released sugars into their bloodstream at which rate.
What's all this got to do with us (assuming that we don't have diabetes)? Well, from my perspective, it's all about energy. Take my beloved oats for example. They are low GI. This means that the sugar (or energy) contained within the food gets slowly released into my bloodstream, over many hours, giving me energy for a longer period, keeping me fuller for longer and most importantly, NOT creating 'sugar rushes' or 'sugar highs' in my system. Now, this obviously has some weight loss and "feeling energized" benefits but the disease prevention aspect is just as important.
For example, several lines of recent scientific evidence has shown that individuals who followed a low-GI diet over many years were at a significantly lower risk for developing both type 2 diabetes and coronary heart disease than others. High blood glucose levels or repeated glycemic "spikes" following a meal may promote these diseases by increasing oxidative stress to the vasculature and also by the direct increase in insulin levels.
A study from the University of Sydney in Australia suggests that having a breakfast of white bread and sugar-rich cereals, over time, may make a person susceptible to diabetes, heart disease, and even cancer.
A study published in the American Journal of Clinical Nutrition found that Age-related Adult Macular Degeneration (AMD) is higher in 42 percent in those with a high-GI diet and concluded that eating a lower-GI diet would eliminate 20 percent of AMD cases. (The macula is part of the retina. It is responsible for central vision).
The glycemic index is supported by leading international health organisations including the American Diabetes Association.
So, what's The Secret? Eat More Low GI Food. It's as simple as that. This list is obviously not exhaustive, but it will give you some good clues as to the right direction to take (LOW = GOOD, MEDIUM = NOT BAD)
Low GI 55 or less: most fruits and vegetables (except potatoes and watermelon), whole-grain breads, pasta, oats, legumes/pulses, milk, yogurt, products extremely low in carbohydrates (some cheeses, nuts).
Medium GI 56-69: whole wheat products, basmati rice, sweet potato, new potatoes, table sugar High GI 70 and above - corn flakes, rice krispies, baked potatoes, watermelon, croissants, white bread, extruded breakfast cereals, most white rices (e.g. jasmine), straight glucose (100).
There are some great diets that are based on low GI foods and The South Beach Diet is a good place to start. Just in case you missed it...
What's The Secret? Eat More Low GI Food. It's as simple as that.
The Glycemic Index was actually developed by a team of doctors at Toronto University around 1980. They developed the GI to help people with diabetes to let them know which foods released sugars into their bloodstream at which rate.
What's all this got to do with us (assuming that we don't have diabetes)? Well, from my perspective, it's all about energy. Take my beloved oats for example. They are low GI. This means that the sugar (or energy) contained within the food gets slowly released into my bloodstream, over many hours, giving me energy for a longer period, keeping me fuller for longer and most importantly, NOT creating 'sugar rushes' or 'sugar highs' in my system. Now, this obviously has some weight loss and "feeling energized" benefits but the disease prevention aspect is just as important.
For example, several lines of recent scientific evidence has shown that individuals who followed a low-GI diet over many years were at a significantly lower risk for developing both type 2 diabetes and coronary heart disease than others. High blood glucose levels or repeated glycemic "spikes" following a meal may promote these diseases by increasing oxidative stress to the vasculature and also by the direct increase in insulin levels.
A study from the University of Sydney in Australia suggests that having a breakfast of white bread and sugar-rich cereals, over time, may make a person susceptible to diabetes, heart disease, and even cancer.
A study published in the American Journal of Clinical Nutrition found that Age-related Adult Macular Degeneration (AMD) is higher in 42 percent in those with a high-GI diet and concluded that eating a lower-GI diet would eliminate 20 percent of AMD cases. (The macula is part of the retina. It is responsible for central vision).
The glycemic index is supported by leading international health organisations including the American Diabetes Association.
So, what's The Secret? Eat More Low GI Food. It's as simple as that. This list is obviously not exhaustive, but it will give you some good clues as to the right direction to take (LOW = GOOD, MEDIUM = NOT BAD)
Low GI 55 or less: most fruits and vegetables (except potatoes and watermelon), whole-grain breads, pasta, oats, legumes/pulses, milk, yogurt, products extremely low in carbohydrates (some cheeses, nuts).
Medium GI 56-69: whole wheat products, basmati rice, sweet potato, new potatoes, table sugar High GI 70 and above - corn flakes, rice krispies, baked potatoes, watermelon, croissants, white bread, extruded breakfast cereals, most white rices (e.g. jasmine), straight glucose (100).
There are some great diets that are based on low GI foods and The South Beach Diet is a good place to start. Just in case you missed it...
What's The Secret? Eat More Low GI Food. It's as simple as that.
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