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GI, or the glycemic index, is a rank of carbohydrate foods in relation to effect on sugar levels in the blood. Foods which are higher in GI tend to be absorbed more rapidly and create a faster rise in blood sugar levels. On the other hand, low GI foods are broken down more gradually. This leads to blood glucose levels that are more stable.This can help avoid a seesaw effect with fluctuations in both mood and energy. Due to the increased digestion time, low GI foods release their energy more slowly into the bloodstream. This prolongs the feeling of being full, which reduced the need for snacks. High GI foods, on the other hand, can lead to wildly fluctuating blood sugar levels, which in turn, can cause the pancreas to overproduce insulin. This can lead to illnesses such as Syndrome X, hypoglycemia, and type II diabetes. There is also research which suggests that lower GI diets help improve levels of 'good' cholesterol, which can help reduce the risk of heart disease. Should you restrict your diet to only low GI foods? Most diets don't recommend this because active people should aim for a balance of low GI and high GI foods to make sure they have optimal energy resources. High GI foods include pasta, rice and bread. Low GI foods include vegetables, whole grains, fruits and legumes. However, some of these such as bananas would be considered mid-range GI foods. There are other influences on GI level. For example, the methods used to process and cook food can drastically affect the GI. Usually, the more processed a food is, the higher the GI because less work needs to be done to digest the food. While GI is useful, you need to be sensible. For example, chocolate is a low GI food, but it is not the best food to add to your diet. Nevertheless, GI can be a useful metric to help you choose appropriate foods for your diet.
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