Saturday, February 21, 2009

Low GI diet

What is GI?GI is stand for Glycemic Index or Glycaemic Index.A concept that was developed by Dr. David J. Jenkins and colleagues in 1980 - 1981 at University of Toronto to identify which food or to categorized it for people with diabetes problem.GI were used to measure the effect of carbohydrates on blood glucose levels.

Whats the different between low and high GI?
When human body break down the carbohydrates in digestion process,if the carbs break down and releasing glucose rapidly into the bloodstream it is called high GI level.Meanwhile if the carbs break down slowly,it is called low GI level.

How they measuring the GI level?According to the method used by University of Sydney, to determine a food's GI rating, measured portions of the food containing 10 - 50 grams of carbohydrate are fed to 10 healthy people after an overnight fast. Finger-prick blood samples are taken at 15-30 minute intervals over the next two hours. These blood samples are used to construct a blood sugar response curve for the two hour period. The area under the curve (AUC) is calculated to reflect the total rise in blood glucose levels after eating the test food. The GI rating (%) is calculated by dividing the AUC for the test food by the AUC for the reference food (same amount of glucose) and multiplying by 100 (see Figure 1). The use of a standard food is essential for reducing the confounding influence of differences in the physical characteristics of the subjects. The average of the GI ratings from all ten subjects is published as the GI of that food.
What are the benefits of Glycemic Index to us?After understands what is the GI stand for,we should now know that having a low GI food will help our body to maintain its energy last longer.Here are more benefit we will get for obtains these type of food:

  • Low GI carbs prolong physical endurance
  • Low GI carbs reduce hunger and keep you fuller for longer
  • Low GI carbs reduce blood cholesterol levels
  • Low GI carbs reduce the risk of heart disease
  • Low GI carbs improve diabetes control
  • Low GI diets increase the body's sensitivity to insulin
  • Low GI diets help people lose and control weight
Should you eat only low GI food at every meal?Here some important tips you should know if you're interested to change your diet.According to University of Sydney research,the effect of a low GI food carries over to the next meal, reducing its glycemic impact. This applies to breakfast eaten after a low GI dinner the previous evening or to a lunch eaten after a low GI breakfast. This unexpected beneficial effect is called the "second meal effect". But don't take this too far, however. They recommend that you aim for at least one low GI food per meal. While you will benefit from eating low GI carbs at each meal, this doesn't have to be at the exclusion of all others. So enjoy baking your own bread or occasional treats. And if you combine high GI bakery products with protein foods and low GI carbs such as fruit or legumes, the overall GI value will be medium.

Does the GI increase with serving size?The GI always remains the same, even if you double the amount of carbohydrate in your meal. This is because the GI is a relative ranking of foods containing the "same amount" of carbohydrate. But if you double the amount of food you eat, you should expect to see a higher blood glucose response - ie, your glucose levels will reach a higher peak and take longer to return to baseline compared with a normal serve.

Is a low GI diet suitable for vegetarians?The range of protein and carb intake that is healthy is fairly broad - as a vegetarian you will inevitable have a higher carb intake and slightly lower protein intake. This makes the GI important for you but easy to adapt if you choose wholegrain cereal products and legumes as your carbohydrate base.The GI only applies to foods containing significant amounts of carbohydrate. Most vegetables have small amounts of carbohydrate and those that provide more usually have a low GI, with the exception of potatoes. You can therefore tuck into your veggies without considering the GI for every one.


andy February 22, 2009 at 1:20 PM  

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Anonymous,  February 24, 2009 at 2:53 AM  

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Contemporary Furniture February 25, 2009 at 12:57 PM  

Thanks for sharing. I was thinking this applies to all foods. So it only applies to food with lots and lots of carbo. Good thing since I love my veggies. :D

Shelly March 16, 2009 at 3:08 PM  

Thanks for the information and education on it!

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Nina Ottosson Dog Tornado March 18, 2009 at 12:47 PM  

Very interesting article. Seems easy enough if I could only avoid my breads I would be in good shape!

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hampers May 28, 2009 at 8:54 AM  

For unknown reasons (lol), I don't have any knowledge about this Low GI diet.

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Thanks for explaining GI- Nice Blog!

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Deni July 31, 2009 at 8:16 AM  

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This is very useful for me

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tropang_quickpick August 24, 2009 at 1:19 AM  

Before, I didn't really understand what GI means. Your article shed light on the things that are not clear to me, it even explained all other stuff that are also interesting to learn. I am able to see how beneficial a low GI diet is. I will try this in my meal.

tropang_quickpick August 24, 2009 at 1:21 AM  

Bread has all these nutrients? I didn't know a simple morning ritual of white or wheat bread can give me such nutritional benefits. Your article is very informative and educational.

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yemek tarifleri August 31, 2009 at 1:19 AM  

Thanks for sharing. I was thinking this applies to all foods. So it only applies to food with lots and lots of carbo. Good thing since I love my veggies. :D

Marie Liz September 7, 2009 at 5:11 PM  

I am not so familiar with GI and thanks for making this clear... Now, i have a little idea on how it works and on what it is.

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My weight has been up and down for years. This is some great advice. I can finally say that my weight has stableized, now i can be one of those sexy costumes for halloween!

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I found this article very useful. Thanks for putting this information out there, i think this is key information to healthy eating!!

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Thanks i have never gained weight till recently and have been trying to figure out whats been going on. It turns out I have recently been eating hi GI level foods.

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Leather Dyes October 31, 2009 at 12:59 AM  

Good article, very clearly written. Thanks. I didn't understand fully what Low/Hi GI meant until I read this.

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I'm a vegetarian and I will start to think a bit about the GI cause as you say it is very easy that the carb intake becomes to high.

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I was wondering what are the normal values for low and high GI!? And also are there any differences in those values between various races (Caucasian, Asian etc.)?

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lovely post! i gained a lot of info about it..looking forward for your next post.

Maine Maple Kitchen February 15, 2010 at 10:19 AM  

What is healthier - a low GI diet or a low carbohydrate diet?Is Doctor Atkins diabetes diet much different to his normal dietary advice?

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Vuxenleksaker February 21, 2010 at 4:52 AM  

Thanks for this information - I have been trying to find something comprehensive enough to answer all my questions on the GI Diets - Much appreciated :-)

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Thanks for the sharing. very informative post.

Donald Urquhart March 25, 2010 at 2:09 PM  

Thank you for posting this information on the Glycemic Index. Years ago I discovered a GI chart when formulating my own diet. I am not diabetic, but I saw some good advantages to the index. The site gave the GI load for a number of foods, and some prepared dishes. It was suggested on the site that a non-diabetic could loose weight by forming GI neutral load meals. Eating a low GI food and a High GI food together. Or reducing the load of a high GI, like cake, with a low load food to balance the over all load. At the time this helped me a lot, but I did not understand how the GI worked. Today I am dieting again with the target of fat reduction, but after reading this I will be going back to GI techniques.


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this is a interesting post you have about GI.
I almost forgot that I had some written in the past about the Diabetes, and problems with it

good, refreshing info on it..

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