Apr 26, 2024
GLYCEMIC INDEX OF DIETS
1. What is the Glycemic Index (GI)?
The Glycemic Index is a system that ranks foods based on how quickly they raise blood glucose levels. Foods are scored on a scale from 0 to 100. High GI foods score over 70 and lead to quicker spikes in blood sugar, whereas low GI foods score under 55 and result in a slower release of glucose into the bloodstream.
2. What is Glycemic Load (GL)?
Glycemic Load takes into account the amount of carbohydrate in a food as well as its GI, providing a more accurate idea of a food’s real-life impact on blood sugar. GL is calculated by multiplying the GI of a food by the carbohydrate content of the amount consumed and dividing by 100.
3. Why is it important to consider the GI and GL of diets?
Beyond managing diabetes, controlling the GI and GL of diets can help reduce the risk of developing cardiovascular diseases and impact overall mortality rates. High GI diets are associated with increased risks of major cardiovascular events.
4. How does the GI of a diet affect health beyond diabetes control?
Research, including findings from the PURE study, suggests that high GI diets are linked not only to an increased risk of type 2 diabetes but also to higher risks of cardiovascular disease and related mortality, highlighting the broader importance of dietary GI in health management.
5. What are some examples of low and high GI foods?
• Low GI Foods: Brown rice, steel-cut oats, legumes, apples, guava, spinach, broccoli, paneer, soya, nuts, and seeds.
• High GI Foods: Sugar, sweets, white rice, white bread, sweetened drinks, jaggery, cornflakes, and cookies.
6. What dietary changes can help reduce the GI and GL of a diet?
Replacing high GI foods with low GI alternatives and maintaining a balanced diet complemented by regular physical activity can significantly reduce the risk of chronic diseases like diabetes and cardiovascular disease, particularly in regions like India where high GI foods are a major part of the diet.
These FAQs offer a comprehensive overview of the significance of the Glycemic Index and Glycemic Load in dietary planning, particularly in the context of global health beyond diabetes management.
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