Low GI vs High GI

The Glycemic Index (or GI) is a ranking of carbohydrates according to their effect on our blood glucose levels. In simple terms, the GI is a measure of the carbohydrate quality, in all foods.

The Glycemic Index was developed in approx 1980, as a new method of classifying carbohydrate foods. This proved once and for all that there is a range of different sugars, and are absorbed quickly into the blood. Understanding the GI is really simple

  • Carbohydrate foods that break down quickly during digestion, releasing glucose quickly into the blood stream, have a high GI with a value of 70 or more (less of these)
  • Carbohydrate foods that break down slowly, releasing glucose into the blood stream gradually, have a low GI with a value of 55 or less (more of these)
  • Carbohydrate foods that break down at a moderate pace, releasing glucose into the blood stream neither slowly or quickly, have a medium GI with a value of 56 to 69 inclusive (some of these are ok)

The easiest way to use the Glycemic Index every day for your meals is to substitute lower GI foods for the higher GI foods that you may be currently eating.

There are more benefits to the lower GI carbohydrates than the higher ones. The lower GI carbohydrates give you a sustained energy over a longer period of time and will be more useful to your body. The high GI carbohydrates tend to move and out of the body at a much quicker rate, leaving you feeling hungry quicker and does not pack the same nutritional value as the slower release carbohydrates.

To find your favourite food and the GI go to: http://www.lowgihealth.com.au/glycemic-index-list-of-foods/

Scott Williams

Succeed Personal Training

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