What is Glycemix Index?
The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. It also compares the rate of carbohydrate digestion.
This means that the lower the GI value, the slower the rate of blood glucose level to increase.
There are three classifications for GI:
Individual food portion:
Low: 55 or less
Mid: 56 – 69
High: 70+
Why so many people talk about it?
There has been an ongoing rave on the Glycemix Index diet. Most of it aimed at weight loss. However, before proceeding to commit to a certain diet we should always seek consult from credible people. If not, at least we should look for additional information to back up anything that could be misleading.
Should I be concerned?
It has been proven through studies that foods with lower GI value helps for prolonged satiety, controlled blood glucose level for diabetic patient and prolonged energy reserve.
It should be a concerned for those who are looking out for their blood glucose level especially diabetic patient.
If the aim is to lose weight, putting Glycemix Index into practice should be taken with care. The basic principle of weight gain and weight loss is always related to energy (calorie) balance. This means that we should look into energy input and output. Nevertheless, a few plus points on the relevance of taking it into account.
Researches have shown that the intake of low GI foods helps to promote satiety due to the fact that the rate of carbohydrate digestion is slower. In addition, it also helps to prolong energy reserve. However, those who intends to shift carbohydrate food choices from high to low GI should be reminded that regardless, total calories from a meal is still to be considered.
The main idea that often mislead people who implements low GI diet is that 'low GI means weight loss is assured' without actually looking at other possible factors that may contribute to failed attempts.
To sum up regarding Glycemix Index, we should always stick to the following:
1. GI value only affects blood sugar levels and it does not induce weight loss on its own.
2. Other factors have to be weighed in (physical activity and total calories intake).
3. Low GI diet helps in losing weight as it prolongs satiety and energy reserve. So the likelihood of overeating is reduced.
4. When in doubt, consult a qualified dietitian and nutritionists.
Thank you for reading!
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