Low Glycemic Index - A complete guide to the low glycemic index

Low glycemic Index

The term “low glycemic foods” refers to foods that have a low glycemic index. The glycemic index (also known as the GI) ranks foods according to their effect on your blood sugar levels. The low glycemic index diet is very popular with people who want to lose weight, increase their energy levels, or protect their health.

The concept was developed in the early 1980’s by Dr. David J. Jenkins, a professor of nutrition at the University of Toronto, who set out to establish the type of foods that were best for people suffering from diabetes.

Before then, carbohydrates had been categorised as either simple or complex. Foods high in sugar, such as chocolate, fruit or cakes were classed as simple carbohydrates. Scientists used to think these foods were quickly digested, leading to a rapid rise in blood sugar.

Complex carbohydrates, such as potatoes, rice and pasta were supposed to break down more slowly, producing a gradual rise in blood sugar.

However, Jenkins found that foods such as potatoes — traditionally defined as a complex carbohydrate — actually led to a rapid rise in blood sugar. Some foods high in simple carbohydrates appeared to digest more slowly, leading to a gradual elevation in blood sugar.

This discovery led researchers to classify foods according to their glycemic index. The glycemic index refers to the change in blood sugar that occurs after you eat a food high in carbohydrate.

Foods with a high glycemic index lead to a bigger change in blood sugar levels over a 2-3 hour period than foods with a low glycemic index.

A glycemic index list assigns a numerical value to a food. This value indicates how much and how rapidly 50 grams of its carbohydrate content will raise blood sugar levels, compared to 50 grams of a reference food (glucose or white bread). The reference food is given an arbitrary value of 100.

Foods with a GI of 55 or less are known as low glycemic foods or low glycemic load foods.

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