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Index
Kylie Minogue, Kim Cattrall and Jodie Kidd are all said to be fans of the Glycaemic Index Diet. This is one of the more popular celebrity diets which is rich in pulses, oats, fruits and wholegrains. Processed carbohydrates are prohibited. Foods are classified on a scale from zero to 100 based on their affect on blood sugar levels. Low GI foods stabilise blood sugar levels so you don’t experience cycles of sugar highs and lows. You feel fuller for longer and less likely to snack on this diet.
The index diet stand for the Glycemic Index which is a medical term used to measure the speed at which carbohydrates break down to form glucose. Glucose is the body’s energy source . Glucose is set at 100 with all foods indexed against that number. So foods quickly digested have a high index rating and foods that are digested slowly have a lower rating.
It may be possible to lower the GI of a meal by adding to it a few teaspoons of vinegar. While adding vinegar to high glycemic foods may reduces glycemic impact, there is no proven scientific basis.
You may think table sugar would have a high index rating but actually it has medium (55–69) GI that produces lower blood glucose levels than the equal amount of calories in starch and some other carbohydrates. Any food rating less than 55 in the G.I. is considered low index.
The glycemic index is a useful for diabetics or anyone controlling blood glucose levels. A diet based on foods with low glycemic ratings has been associated with diabetes management, improved cholesterol, reduced risk of heart disease and weight management. Foods with a low glycemic index take longer to digest making you fell fuller and they will also maintain blood glucose levels relatively stable. Foods with a high glycemic index digest quickly and cause fluctuations in blood glucose.
Generally low glycemic foods contain fat, whole grains, protein, raw starch, legumes, vegetables, fruits and dairy products.
Generally high Glycemic Foods contain refined grains and refined sugars.
There are other factors that contribute to a food’s glycemic index rating including food processing, cooking procedure and if the food is eaten by alone or in combination with other food.
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