The Glycemic Index (GI)

The Glycemic Index or GI is a numerical measure that reveals how fast carbohydrate foods change blood sugar levels.

Foods with a high glycemic index cause a dramatic rise in blood sugar, while foods with a low glycemic index value cause less of an impact, providing sustained energy over time.

The glycemic index is not used to assess dietary fats or protein. It is only used with carbohydrate foods.

Carbohydrates are made up of sugar molecules, the necessary source of energy for the body. It is the carbohydrates we choose and the amount we consume that affects blood sugar control, and ultimately weight gain.

Simple carbohydrates play a central role in the development of insulin resistance, Type 2 Diabetes, weight gain and obesity. Simple carbohydrates contain more sugar than your body can handle.

The problem with simple carbohydrates is that they cause dramatic spikes in blood sugar levels. The body’s response to a rapid increase in blood sugar is to secrete a hormone called insulin from the pancreas. The function of insulin is to send available sugar into the cells where it is used for energy.

If there is excess blood sugar it is stored in the muscle and liver cells or it is converted to fat and stored in adipose (fatty) tissue around the body.

Continual oversupply of sugar results in greater fat storage. Breaking this cycle is critical for natural weight loss to begin.

The three main weight loss advantages of low GI foods:

• Fill you up and keep you satisfied for longer
  
• Lower insulin demand, making it easier to burn fat
  
• Are usually healthier carbohydrate choices

For weight loss, emphasise the low GI carbohydrate foods such as fruit, vegetables and whole grain foods. Example: muesli, porridge, steamed rice, wholegrain pasta and wholegrain breads, including spelt & rye.

The lower the rating, the slower the carbohydrate food will raise blood sugar levels.

The GL was developed to demonstrate how glucose loads into the blood stream. The GL takes in to account the GI. It demonstrates the impact food is having on blood sugar levels & the insulin response. Generally, the healthier the carbohydrate the lower the GI and GL.

The lower the rating, the slower the carbohydrate food loads sugar into the blood system.

Long term weight loss is achieved by eating a good ratio of protein, carbohydrates and good fats. Emphasise complex carbohydrates that have both a low GI and GL. By controlling your blood sugar levels your body will burn energy, not store it.

Good health is a matter of balance. It is achieved by adopting a lifestyle that includes eating a wide range of nutritious food, regular exercise and a positive mental attitude. Natural weight loss encourages you to choose healthy carbohydrates, which are essential to your health.

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