Have you ever wondered why some foods leave you feeling energised after a meal, while others lead to a crash? The answer might lie in the glycemic index or GI. The glycemic index (GI) is a ranking system that shows how carbs in food affect your blood sugar. Think of it like a speed rating for sugar entering your bloodstream. Keep reading to learn what is the glycemic index, how it works, and how it can impact your health.
The term "glycemic" simply refers to how your body reacts to carbohydrates in food. When you eat carbs, your body breaks them down into sugar (glucose) which enters your bloodstream. This rise in blood sugar triggers the pancreas to release insulin, a hormone that helps your cells absorb glucose for energy.
The glycemic index (GI) is a ranking system that assigns a number (from 0 to 100) to carbohydrate-containing foods based on their impact on blood sugar levels. Pure glucose is used as the reference point, receiving a GI of 100. Foods with a higher GI rating (typically above 70) cause a more rapid rise in blood sugar compared to foods with a lower GI (typically below 55).
Low GI foods are digested and absorbed more slowly, resulting in a gradual increase in blood sugar. This steadier rise provides sustained energy and helps you feel fuller for longer. Examples of low GI foods include vegetables, legumes (beans and lentils), whole grains (brown rice, oats), and some fruits (apples, berries).
Low-GI foods are like slow-burning fuel for your body. Unlike sugary treats that cause a quick rush and crash, they digest slowly, keeping your blood sugar levels steady. This translates to lasting energy, feeling fuller for longer, and avoiding those afternoon slumps. Here are a few examples of delicious low-GI options you can incorporate into your diet:
Red Rice: This versatile grain boasts a lower GI compared to white rice. It offers a nutty flavour and provides a steady stream of energy due to its slower digestion.
Khapli Wheat: Renowned for its high fibre content and rich taste, Khapli Wheat is a low GI powerhouse. It promotes a feeling of satiety and helps avoid energy crashes.
Sattu: This protein and calcium-rich flour, made from roasted chickpeas, is another low GI champion. Enjoy sustained energy while reaping the benefits of its essential nutrients.
Now that you understand how the glycemic index (GI) can impact your energy levels, let's explore the power of incorporating low-GI foods into your diet.
Manages Blood Sugar: Low GI choices are particularly important for people with diabetes or prediabetes as they help regulate blood sugar levels.
Promotes Weight Management: The sustained energy and feeling of fullness from low GI foods can help control cravings and support healthy weight management efforts.
Boosts Overall Health: Low GI diets may also contribute to lowering the risk of heart disease, and certain types of cancer, and even improve gut health.
The glycemic index (GI) ranks carbs (0-100) based on their impact on blood sugar. By choosing more low GI options like vegetables and whole grains, you can enjoy sustained energy, feel fuller for longer, and potentially improve your overall health. Visit Amala Earth to shop low-GI foods and explore various other mindful eating products for your overall well-being.
The glycemic index (GI) is a ranking system (0-100) that shows how carbs in food affect your blood sugar. High-GI foods (like white bread) cause a quick rise, while low GI options (like vegetables) lead to a slower, steadier increase.
The GI of rice depends on the type. White rice generally has a higher GI (around 73) compared to brown rice (around 50). This means white rice causes a faster blood sugar spike than brown rice.
Low glycemic refers to foods with a GI rating below 55. These foods are digested slowly, causing a minimal impact on your blood sugar levels, leading to sustained energy and feelings of fullness for longer.
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