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The concept of ‘Glycemic Index’ was first proposed by Prof. David Jenkins of the University of Toronto in 1981.
The glycemic index (GI) of a food refers to the property of the food to increase the blood glucose level and is a measure of the ‘quality’ of carbohydrates.
Glucose or white bread is used as the comparator.
The GI of glucose is taken as 100 and the GI of other foods is given as a percentage of this.
Thus, the GI of foods is classified as low GI (less than 55), medium GI (56- 69) and high GI (over 70). The GI multiplied by the amount of the carbohydrate consumed, determines the glycemic load (GL).
What is Glycemic index
The glycemic index (GI) is a system for ranking carbohydrates on a scale from 0 to 100 based on their impact on blood sugar levels.
Pure glucose is assigned a value of 100, as it raises blood sugar the most rapidly.
Here's a breakdown of the GI system:
Low GI (55 or below): These foods cause a slow and gradual rise in blood sugar. Examples include lentils, beans, non-starchy vegetables, and some fruits.
Medium GI (56-69): These foods cause a moderate rise in blood sugar. Examples include whole-wheat bread, oatmeal, corn, and ripe bananas.
High GI (70 or above): These foods cause a rapid rise in blood sugar.
Examples include white bread, sugary drinks, potatoes, and white rice.
GI is a useful tool for people with diabetes or those looking to manage their blood sugar levels.
By choosing low-GI foods, you can help maintain steadier blood sugar levels and avoid spikes.
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