Tutorial 2.3 The Glycemic Index (GI)

The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises your blood sugar level.

Foods are ranked on a scale from 0 to 100:

• Low GI: 55 or below (releases glucose slowly)
• Medium GI: 56-69
• High GI: 70 or above (releases glucose quickly)

Factors affecting GI:

• Type of carbohydrate
• Fiber content
• Cooking methods
• Ripeness
• Processing

Important to note:

• GI only measures the effect of a specific food on blood sugar, not its overall nutritional value.
• Combining foods can influence the GI of a meal.
• The glycemic load (GL) considers both the GI and the serving size, providing a more accurate picture of a food's impact on blood sugar.

While the GI can be helpful for people with diabetes or those wanting to manage blood sugar levels, it's important to consider it alongside other factors like overall diet quality and individual needs.

How can people incorporate more low GI foods into their diet?

Focusing on low GI foods can help stabilize blood sugar levels and provide sustained energy. Here are some tips:

Prioritize Low GI Food Choices

• Whole grains: Opt for brown rice, quinoa, whole wheat bread, and oats over white rice and refined bread. 
  
  
  
• Legumes: Incorporate lentils, chickpeas, and kidney beans into your meals.
• Vegetables: Enjoy a variety of vegetables, especially non-starchy ones like broccoli, spinach, and carrots.
• Fruits: Choose lower GI fruits like apples, pears, and berries.
• Dairy: Opt for low-fat or skim milk and unsweetened yogurt.

Cooking and Meal Planning Tips

• Combine foods: Eating protein and healthy fats with carbohydrates can help slow down digestion and reduce the GI of a meal.
• Cooking methods: Grilling, roasting, and steaming often preserve the nutrient content and help maintain a lower GI.
• Portion control: Be mindful of portion sizes to avoid excessive carbohydrate intake.
• Meal planning: Planning your meals in advance can help you make healthier choices.

Additional Considerations

• Fiber: Aim for a high-fiber diet, as fiber can help regulate blood sugar levels.
• Variety: Include a variety of low GI foods to ensure you're getting essential nutrients.
• Consult a professional: If you have specific dietary needs or concerns, consult with a registered dietitian or healthcare provider.

Remember, while focusing on low GI foods can be beneficial, it's essential to enjoy a balanced diet that includes all food groups.

Quiz

2.7 Food Technologist. What does the Glycemic Index measure?

2.8 Fill in the missing numerals: Out of 100, the medium GI range is _ _ - _ _.

2.9 Reverse these letters to find the answer: To prioritize low GI Food Choices, consider incorporating [ s l i t n e l ] into your meals.

Extended Exercises

(a) Research. What are some dairy measures to lower GI Food Choices. Visit the supermarket to identify 3 specific product brands, and prices per quantity, that represent practical changes people can make to their household pantry.

(b) Unscramble this word [ r y a t e v i ]. Why does this feature as an important concept in dietary management?

Chapter Modules

2.1 Carbohydrate Rich Foods

2.2 Simple and Complex Carbohydrates
2.3 The Glycemic Index
2.4 Managing Portion Sizes

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