WHAT ABOUT GLYCEMIC INDEX?


  "Sugar rush" is a common term that is linked to eating food or snacks that are high in sugar. It's publicly perceived to result in hyperactiveness and burst of energy levels. True as it may seem and witnessed, studies have concluded this to be a myth. Is it really?

A delve into glycemic index might help clarify and elaborate further on this. In 1981, Dr. David Jenkins and his colleagues at the university of Toronto brought about the term and concept about it. This was based on finding a solution for diabetic patients when it came to food choices.


Glycemic index is defined as the numerical value assigned to different foods ranging from 0-100. Pure glucose acts as a reference point with a GI of 100.

Have you ever wondered why during a race, long distance runners are given a small amount of liquid that entails a glucose substance or in other situations, they are given pure glucose? It's ability to easily and quickly enter the bloodstream makes it ideal in such circumstances.  

The glycemic index represents the relative increase in blood glucose levels two hours after consuming a specific food. It primarily depends on the type of food and the quality of carbs in it. Availability of other macros like proteins, fibres and organic acids on the same plate, plays a key role on the spike of our sugar levels after a meal. 

(AUC) of the blood glucose levels of a healthy
person after taking unprocessed mango puree
and HPP process mango pure.

    It's measured by incremental area under the two hour blood glucose response curve (AUC). This is done after a 12 hours fast where food entailing 50g of carbs is ingested to check how it will affect the curve. The AUC of the food test is compared to that of a standard (either glucose or white bread) resulting in a relative ranking of each food test. Foods with rapidly digestible carbohydrates (which releases glucose quickly) tend to have a high GI unlike their counterparts. The following numerical figures are used to rank foods based on their GI levels:



  • low glycemic index - 55 or less.
  • Midrange glycemic index - 56-69.
  • High glycemic index -70 and more.

The GI is useful for understanding how quickly the body breaks down carbs. It considers only available carbohydrates (total carbs minus its fiber) in any food. Individual response to the same food can vary significantly depending on:

  • Insulin sensitivity - guys who have a reluctance in this will find it difficult to control their glycogen utilization in the bloodstream leading to higher spikes on the GI curve. The reverse is true for guy with high alertness of insulin for the body will be in a good position to control this. 
  • Genetics - the difference can affect how individuals metabolize carbs, which influences sugar levels.
  • Gut microbiome - the composition of bacteria in the digestive tract can impact digestion and absorption of carbs.
  • Food preparation - an overcooked food fizzles out the fibre content in it. This makes it easy for the digestion to take place and for carbs to quickly be converted into glycogen. A spike of blood sugar levels will be experienced at this point.
    When is it best to consume a banana?

    Same applies to consuming an overripe fruit. At this state, the fermentation of fructose will have increased and the fibres in it will have started to fade away making its consumption a trigger of spiking the blood sugar levels.

  • Meal composition - a plate that entails other macros like proteins and fats will help slow down the absorption. A hack of consuming them first then concluding it with carbs will help to limit the spike. Satiety will have kicked in and the initial entry of fibres will slow down the absorption of the simple carbs.  
Glycemic load.
It's a value concept that estimates how much a specific food will impact our sugar levels after eating. It's based on speed and quantity. It considers how quick the glucose enters the bloodstream and how much glucose a typical serving of that food delivers.  
Glycemic load is calculated using the following formula:

For example, if a food has a GI of 50 and contains 20 grams of carbohydrates, its GL would be:

x÷ 100

                       Answer is 10. 

                                                                                          
The results are classified in ranges:
  • Low glycemic load -10 and below.
  • Midrange glycemic load - 11-19.
  • High glycemic load - 20 and above.

Why is it important to understand this?

a) Blood sugar management.
Speaking of food choices, it will be easy not only for diabetic people but also for everyone in general on making the right decision. This will be based on what to buy and what to eat.

Knowing what and how to eat certain carbs will help prevent random fluctuations of the sugar levels that highly contribute to diabetes. 
b) Weight management.
Foods with low GL have the ability to promote satiety than their counterparts. As a result of the "crash" experienced from high blood sugar levels, oftentimes it leads to binging. In other situations, cravings kicks in leading to more binging. This makes it difficult to control weight.
c) Chronic disease prevention. 
Type 2 diabetes topping the chart, for it's a by product of excess blood glucose in the system. Low GL foods, have the ability to contain blood sugar levels. This makes it easier for insulin to full take charge unlike when the fluctuations are high easily leading to its resistance. 
Low GL foods help reduce the circulation of blood lipids which can be detrimental to the cardiovascular system.
d) Athletic performance. 
Low GL foods have the ability to provide sustainable energy during prolonged activities. The slow entry into the bloodstream ensures this.
High GL foods have the ability to quickly and easily replenish energy levels if need be. 
e) Overall health and well being. 
Based on low blood glucose levels, our mood becomes manageable. It's also linked to reduction in depression.

Speaking of sleep, controlled levels makes it easy to stay at the deep sleep realm for long resulting in sufficient rest. The vice verse is also true. Sleep in return will help control stress levels, reduce binging and control blood sugar levels.




Practical application.

Meal planning - This will make it easy to plan ahead and have a good idea on how the blood sugar levels would react to different meals. 

Informed choices - it will give insights on the misconceptions about different forms of carbs. A great example is fruits which has brought a lot of biasness when it comes to different ways of consuming it.













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