SOYJOY Challenge 3: What is Glycemic Index?
If you’ve ever checked out a SOYJOY bar or the hilarious ads, you probably have seen this:
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. 
Sources:
- http://hubpages.com/hub/glycemicfoods
- http://www.mendosa.com/gilists.htm
- http://www.the-gi-diet.org/lowgifoods
- http://en.wikipedia.org/wiki/Glycemic_index
- http://www.eufic.org/page/en/page/LS/fftid/Low-GI-breakfast-impact-appetite-children
- And a book. Forgot the title. Oops! Will update this when I find it.
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An Night of Adventure in Singapore
It’s been a while since I wrote an entry on my daily life, probably because most of my days are just not worth writing about anymore – unfortunately. But I did do something worth writing about last weekend – and I have pictures too!
Singapore Art Festival – Hélios 2
So a few friends and I went to the Singapore Arts Festival opening act, Hélios II by French “dream architects” called La Compagnie Malabar. It was held at the newly constructed Marina Barrage.
Hélios is some sort of a post-modern, surrealist performance of the descent of a god. I’m not a Thespian or a great appreciator of the urban arts, so I honestly didn’t quite “get” it. I just read from the event site that there would be insects and “pyrotechnic displays” so I was anxiously waiting for the fireworks like a child waiting for Santa on Christmas Eve.
The Hélios insect-grasshopper-thingy with a dude on its forehead.
The performers with the insect-grasshopper-thingy.
The pyrotechnic display.
Another shot of pyrotechnic display.
Marina Barrage
After the performance, we walked around Marina Barrage, which is a dam constructed to be a freshwater reservoir and a public picnic spot. (Pretty neat idea!)
Here’s the bridge that apparently controls the water flow.
This is the pump house.
I don’t know what it is. It’s umm a romantic spot that lacks benches.
This the fountain to wash your legs for kids and big kids to play in.
View of Singapore City
The Marina Barrage being tucked away at the Southern tip of the island has an excellent view of the city. Note: I don’t own a DSLR or a tripod – and my camera was running out of battery from all the incessant zooming, so here’s a few crappy shots of the view.
This is the construction site of Marina Bay Sands, which will be Singapore’s first legal casino. It’ll be completed next year, I think.
And this is Downtown Singapore with the Singapore Flyer and the Suntec City Convention Center in sight.
Ayaschool at the Blujaz Cafe
After our evening stroll at the dam, we went to Bugis in search ofArab Street and Kampong Glam. That’s where there are rows and rows of shisha joints and a South East Asian delicacy (with Indian roots) called Roti Prata. We finally got there after getting lost and walking for about 30 minutes.
We originally wanted to try out the shisha, but I was distracted by the faint sound of jazz playing from an alley somewhere. Turned out there’s a jazz bar (with 2nd and 3rd floor playing club music) right around the corner called Blujaz Cafe.
There was a live band or rather a group friends, playing called Ayaschool led by Aya Sekine, an accomplished jazz pianist who happened to be an alumna from my high school, the Singapore American School. (Now I wished I talked to her!).
The laid back, funky ambiance.
The psychedelic art pieces.
My lime daiquiri at Blujaz Cafe.
…And the Adventure Continued
(Sorry, no pics my camera was flat by then!)
By the time we left the cafe, it was around 2am. We found a clothing store still open and decided to do some crazy late night shopping. And in our tipsy state we began to look for a late night snack. We walked for almost an hour, getting lost (again!) in the process only to end up exactly where we started – at the store. By then, most of the eateries in that area were closed and we decided to walk to Bencoolen Street to haunt the 24 hour Roti Prata joint.
By then, it was almost 4am. We feasted over the prata and the milkshakes, as if they were the rewards of a very long, arduous walk around town. And by 5am, lethargy and exhaustion finally set in, and we promptly retired for the night.
It was a lot of walking – probably about 10 kilometers – but a ton of fun! A really interesting getaway from the shopping and cafe chats that I have become all too accustomed in the weekends.
P.S. More pictures of my adventure on Flickr!
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