Glycemic index is a term used in the nutrition world that indicates the rate at which carbohydrate is broken down into glucose and absorbed from the gut into blood.This results in increased blood glucose level which in turn triggers the secretion of the hormone Insulin which acts on the body cells to absorb that glucose from bloodstream and convert it into energy for body functions.That refers to the term Insulin spike.
High glycemic index foods include simple carbohydrates that readily convert into glucose,raise the blood glucose quickly and cause speedy insulin spikes.
Low glycemic index foods include complex carbohydrates that digest slowly and sustain the release of glucose into blood slowly for longer duration.
Now, remember whenever there are frequent insulin spikes there is no question of losing weight.
Here is why,
High glycemic index foods> high blood glucose level> insulin spike> glucose enter the cells > cells utilize the required glucose as energy and store the excess in form of FAT because one of the roles of insulin is inhibition of fat breakdown and stimulation of storage of body fat
High GI/low GI does not make any food good or bad,nutrient type must also be considered because some high GI foods contain many essential nutrients and low GI food also might contain less beneficial nutrients such as saturated sugar and fats,it is just a tool when choosing balanced diet for long term health. Also, if you play sports or do strenuous exercise you need those high GI foods to provide the muscles that energy they need to perform.
TIPS & TRICKS
Here are few ideas to keep that under control:
EXAMPLES
Banana (high GI) combine with peanut butter (low GI)
Fig/ date (high GI) dip in tahini sauce (low GI)
Potato baked (high GI) pat of pure butter (low GI)
Wholewheat (high GI) with desi ghee(low GI)
High glycemic index foods include simple carbohydrates that readily convert into glucose,raise the blood glucose quickly and cause speedy insulin spikes.
Low glycemic index foods include complex carbohydrates that digest slowly and sustain the release of glucose into blood slowly for longer duration.
Now, remember whenever there are frequent insulin spikes there is no question of losing weight.
Here is why,
High glycemic index foods> high blood glucose level> insulin spike> glucose enter the cells > cells utilize the required glucose as energy and store the excess in form of FAT because one of the roles of insulin is inhibition of fat breakdown and stimulation of storage of body fat
High GI/low GI does not make any food good or bad,nutrient type must also be considered because some high GI foods contain many essential nutrients and low GI food also might contain less beneficial nutrients such as saturated sugar and fats,it is just a tool when choosing balanced diet for long term health. Also, if you play sports or do strenuous exercise you need those high GI foods to provide the muscles that energy they need to perform.
TIPS & TRICKS
Here are few ideas to keep that under control:
- Always eat high GI foods in combination with low GI foods to convert the meal into a moderate carb one and decrease the Insulin spikes.
EXAMPLES
Banana (high GI) combine with peanut butter (low GI)
Fig/ date (high GI) dip in tahini sauce (low GI)
Potato baked (high GI) pat of pure butter (low GI)
Wholewheat (high GI) with desi ghee(low GI)
- Always eat additional fibers with high GI carbs E.g Chickpeas (high GI) but also high in fiber so lesser amount of insulin spike.
- Aim for overall lower GI by choosing lower GI foods in your meals(e.g oats,legumes,)
- Choose multigrain breads / cereals based on oats and bran
- Choose low GI grains ( brown rice, brown pasta/quinoa)
NOTE: This concept is also very useful for people dealing with Diabetes and high cholesterol/lipid profiles.
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