The glycemic index (GI) is used to determine what type of carbohydrates you eat.
The GI is important because your body performs best when your blood sugar is kept relatively constant. When blood sugar drops too low, you become listless or experience increased hunger. If it goes too high, your brain signals your pancreas to secrete more insulin. Although insulin will bring your blood sugar back down, it does so primarily by converting the excess sugar to stored fat.
Being aware of the GI and glycemic load (GL) of certain foods can help you control your glycemic response. The GI is a numerical index that ranks carbohydrates based on their rate of glycemic response, or their conversion to glucose within the human body. The Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose is the reference point and has a GI value of 100.
A low-carb diet is not necessarily required to burn fat, although it can be useful in some circumstances. You are better off eating the right kinds of carbohydrates at the right time. Your body depends on carbohydrates as a primary fuel source (especially during intense workouts).
Another way to control your GI is to also control your GL. Glycemic load can be controlled by the type and amount of carbohydrates you consume. So, GI and GL work together to control your glycemic response. A food with a high GI can still be a good choice if it has a low GL.
GI's of 55 or below are considered low, and 70 or above are considered high. GL's of 10 or below are considered low and 20 or above are considered high.
Here are a few foods which all have a low GL:
Peanuts 14 (GI), (GL) 2
Bean sprouts 25, 1
Grapefruit 25, 3
Pizza 30, 13
Low-fat yogurt 33, 16
Apples 38, 6
Spaghetti 42, 16
Carrots 47, 2
Oranges 48, 6
Bananas 52, 14
by not eating high GI foods
Foods that are in a low GI diet are foods that generally cause a slow and low rise in blood glucose levels. These foods also are all carbohydrates. Porrage, Apples, and sweet potatoes are all examples of foods that have a low GI,
A low GI diet is much better for you because the food digests slowly. This is good to maintain your weight and even to lose weight because it keeps you fuller for longer. :D
High GI gives a quick rush of glucose that then drops off just as quick as low GI. Low GI foods tend to provide a longer feeling of fullness while High GI gives it suddenly and then drops just as quick as the low GI so low GI is much better.
The GI diet is a very safe diet because it offers great healthy foods without causing you to crash diet. You just need to avoid faty, sugar, and oily foods when using this diet.
Not K-go-gi!( Sp?) that's dog
CHO (Carbohydrate) PRO (protein) and FAT (fat)
There are many websites available that have recipes for vegetarian low gi diet foods. Amazon also sells a books, one being called The New Glucose Revolution Low GI Vegetarian Cookbooks.
All throughout the day so that you have sustainable energy, but NOT before bed. I heard that you should have High GI foods of you eat before bed Becasue you don't want energy while you sleep... Becasue you won't be able to sleep. Not sure if that's correct but you should aim for Low GI foods most of the time.
You can still enjoy occasional sugary foods, but there are also recipes that are for people with a high glycemic index. These include drinks, meals and desserts.
Diabetics have to be very careful and monitor their sugar intake. Some foods are higher in sugar, which is measured by the glycemic index (GI). Sweet corn is medium on the GI list while popcorn is high.
so the food wont show up in the x-rays