You must have heard the words “glycemic index.” What does this refer to? Let me try and explain this to you as simply as I can. Carbohydrates are absorbed and digested at varying rates and GI (glycemic index) tells us whether foods raise our blood glucose levels quickly, slowly or moderately. The GI rating ranges from 1-100, high being 100 and would be for sugar and low being 55 and under which would be for fruits, bread, pulses, and basmati the rice.
Low GI foods are broken down, metabolised and absorbed in our bodies much slower and have a lower and slower effect on the rise in blood glucose levels and therefore in insulin levels. If you consume high GI foods, a larger amount of sugar enters your system and a greater amount of insulin is released. Insulin spikes are a contributing factor to abdominal fat and sugar cravings and energy levels. We all know the term “sugar rush” it’s the high you get when you eat high GI food followed by an often quick slump
For this reason, it is essential for diabetics to try and avoid high GI foods and drink to prevent dangerous insulin spikes.
If you are looking at which foods are best for you, I have listed some everyday foods and their GI rating…