What Is the Glycemic Index (GI)?

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Glycemic Index (GI) is a way of analysing food. It is a measure used on foods containing carbohydrates to see how the blood sugar level is raised after the consumption, on a scale of 0 to 100. Generally, food with a high GI (greater numbers) are digested fast and absorbed immediately by the body. Therefore, they raise blood sugar (glucose) levels faster than food with a medium or low GI. Glucose, a pure and fast releasing sugar has a value of 100!! Foods low in GI (55 and lower) are digested and absorbed slowly and therefore, blood sugar levels and insulin levels rise gradually.

70 or more                 High Glycemic index

56 – 69                        Moderate Glycemic index

Under 55                   Low Glycemic index

What are the Benefits of Eating Low Glycemic Index Foods?

  1. Low GI diets improve both glucose and lipid levels in people with diabetes (Type 1 and Type 2).
  2. Low GI foods help control appetite and delay hunger.
  3. Low GI diets boost insulin resistance.
  4. Research by health authorities shows that women who filled up on low-GI foods lost 80 percent more body fat than those who indulge in high GI foods. They retained more muscle, too.
  5. Eating low GI foods will contribute to blemish-free skin with a healthy glow.
Fruits with Low GI

Apple 38
Banana 52
Cherries 22
Dried apricots 30
Grapefruit 25
Grapes 46
Kiwi fruit 52
Mango 51
Orange 42
Peach 42
Pear 38
Plum 39
Prunes 29
Strawberries 40

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