What is Glycemic Index?
The GI is a list of foods that are given a rating, from 1 to 100, based on how fast they break down and release sugars into your bloodstream. Food with a low Glycemic Index (55 and under) release glucose to the bloodstream at a gradual rate. Food with a high Glycemic Index (70 and above), on the other hand, releases sugar into the bloodstream rapidly, causing a sugar rush (and the eventual crash).
What are some examples of low GI and high GI foods
Some low GI foods include:
- 16: Soy Beans
- 19: Apple SOYJOY Bar
- 22: Cherries
- 27: Whole Milk
- 28: Raisin Almond SOYJOY Bar
- 38: Apples
- 54: Bananas
And high GI foods:
- 72: Bagels
- 76: Doughnuts
- 83: Cornflakes
- 87: White rice (instant)
- 92: Scones
Glycemic Index and Your Lifestyle
Sedentary office people (like yours truly) who don’t have the time to go to the gym or eat meals regularly should stock up on low GI foods. That way we would have a sustained amount of sugar throughout the day, preventing that 3-4pm sleepiness we are all so prone to.
Athletes and other more active people should still maintain a low GI diet, although they could profit from consuming high GI foods (in moderation) after exercise to replenish their energy levels. (Now you know why sports drinks have high GI.)
Glycemic Index and Weight Loss
Studies have shown that weight loss is possible with low GI diets. Researchers put together two groups of rats to demonstrate the effect GI had on weight. One group was fed on a low GI diet, while the other on a high GI diet. 18 weeks later, the low GI rats maintained their body weight, while the high GI rats became a whopping 71% fatter!
Another study was conducted with children. Kids who were fed breakfast with low GI reduced their daily energy intake by 60 calories. That’s 1830 calories over a month or 21,840 calories over a year, which is about 38 burgers. So it’s not surprising that over time, these children become susceptible to obesity and the slew of medical complications (like type 2 diabetes and heart disease) that come with it.
So before you stuff those cornflakes or doughnut in your mouth, think of the poor fat rats that were put on 18 week high GI diet against their will. Or perhaps that 38 sinful burgers that could have saved yourself from. You have a choice and you now have the knowledge, so the next time you need a snack, pick up a low GI food instead – perhaps something like an apple or a SOYJOY bar? 😉
Or even better, an Apple SOYJOY, which is still a crowd favorite here at my office. 😀
- And a book. Forgot the title. Oops! Will update this when I find it.