“GI provides information about how the body digests carbohydrates using a point-to-point plan from zero to 100. Pure sugar has 100 points. Nutritionists often classified carbohydrates as complex or simple. For example, table sugar is a simple carbohydrate, while beans and grains are complex carbohydrates. Although researchers once believed that complex carbohydrates were less likely to cause an increase in blood glucose, further studies found that the relationship between carbohydrates and blood glucose was extremely difficult. GI alleviates this difficulty by ranking food according to how fast they raise blood sugar. To test GI, researchers provided non-diabetic volunteers a test diet containing 50 grams (g) of carbohydrates. On a different day, give participants a controlled diet, such as white bread or sugar, which has the same amount of carbohydrates. They then compare blood sugar levels at regular intervals in both diets, meaning that GI is simply a way to compare the effect of various foods on blood sugar. When GI is high in the diet, it quickly increases blood sugar. Foods with a high GI can cause high blood sugar levels, followed by a rapid decrease in blood sugar. As blood sugar level drops, a person may feel hungry. Eating only high GI foods can lead to overeating as they will also feel hungry after eating. Eating a diet with a low GI can reduce a person's risk of developing diabetes and heart disease. For people who already have chronic conditions, a diet with a low GI can reduce the risk of complications and prevent an increase in blood glucose. Applying GI to real diets is complex, weigh all the information before relying on glycemic index. When you look at different sources in the food GI, the numbers are not always the same. The glycemic index only looks at the type of carbohydrate, not the amount of carbohydrates, in normal serving. Some foods are more concentrated sources of carbohydrates than others. For example, chocolate cake contains 52 grams of carbohydrate in regular serving, while carrots bring only 6 grams of carbohydrate to serving. So even though the glycemic index of carrots is high (47, vs. 38 cake) chocolate cake will have a huge impact on blood sugar, as it takes 81 servings of carrots to balance the carbohydrate in the cake serving. The GI in a given diet can vary, depending on where it is grown and how it is processed and cooked. Australian potatoes have a higher GI than American potatoes. Generally, when food is heavily processed GI increases. Even cooking pasta for a long time can increase GI. Generally, whole grains have a lower GI than refined grains. But glycemic index rankings are often confusing; Bran flakes and Cheerios have 74 GIs. The roasted wheat is 75, as well as the Fruit Loops, 69. White rice with long grains is estimated at 56 in 10 subjects (between 41 and 64), while brown rice average 55 (50-66). The GI average of white bread in six subjects was 70 and the total bread was 71. And, strangely enough, sugar has a lower GI than starch, because starch is made up entirely of glucose molecules, and sugar does not. So Coca-Cola has a lower GI than Grape-nuts flakes. Studies that establish a food GI measure the response to a diet alone. But most of us do not eat like that. It is important to predict the effect of the diet as part of the diet. Experts do not agree with the glycemic index value. Some nutritionists who work with people with diabetes recommend that their clients address other eating disorders first, such as carbohydrate intake and dietary intake, and then try the GI concept to see if that improves blood sugar continuously. There is no doubt that different foods produce different glucose responses, but the total amount of carbohydrates has a greater effect than GI. If you have trouble using GI foods, the best way is to eat near the farm. Avoid spicy foods and focus on lean meats, beans and vegetables, whole grains and fresh fruits and vegetables. GI can help a person make healthy decisions about diet and healthy eating. People with diabetes, those trying to lose weight, and people at risk for heart disease can find significant benefits in a low GI diet, although the benefits reach everyone - not just people with chronic diseases. Eating foods with a low GI does not mean avoiding all foods with a high GI. Instead, a person's goal should be to maintain a balanced routine over time, with a strong focus on low-fiber foods and low GI. A doctor or dietitian can help you plan a delicious and nutritious meal that includes a variety of low-GI foods”.
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