GI or Glycemic Index. Some of you might have heard about GI but for you who haven’t and for you who are interested, this is a post about what it is, the benefits and how it can be used! GI is a tool, with a given number, which determines how fast the carbs will be absorbed by a nutrient. A high number of a specific food will raise your blood sugar fast and the opposite with a low number. The scale goes from 1-100.

Usually we divide it in 3 zones;
•Low: 55 or less
•Medium: 56–69
•High: 70 or above

Examples of Low GI: Broccoli, carrots, spinach, Whole grains, Legumes

Example of High GI; White bread, Rice, Cereals, Pasta, Snacks(ofc), Fruit juice and sodas(not light)

Fast carbs does not necessarily mean it is only bad, sometimes a soda or a bar with fast energy can be beneficial especially very close to a workout, just before to get energy and just right after to fill up your body with new energy! But for breakfast or a meal a couple of hours before a heavy workout, it’s more beneficial with a low GI meal.

•A summary of 24 studies showed that for every 5 GI points, the risk of developing type 2 diabetes increased with 8%.

•One studies said ” Lowering the GI of daily meals with simple dietary recommendations results in increased weight loss and improved lipid profile”. It is also shown to improve your cholesterol levels(LDL). LDL is associated with an increased risk of heart disease and stroke.

•In another study the author concluded that ” In conclusion, a high-glycemic load diet was associated with higher depression symptoms, total mood disturbance, and fatigue compared to a low-glycemic load diet especially in overweight/obese, but otherwise healthy, adults.”

I hope this was useful and helps somebody.

 

Studies:
Diabetes Care 2013 Dec; 36(12): 4166-4171.
DOI: https://doi.org/10.1017/S0007114507778674
PMCID: PMC5154680

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