Glycemic Index
Low-GI = less than or equal to 55
Medium-GI = 56-69
High-GI = equal to or greater than 70
The lower the GI level of the food, the slower the food is digested and absorbed. The higher the GI level, the faster the food is digested and absorbed.
Processed and refined food tend to have a higher glycemic index than fresh food from nature.
Examples
- Low-GI foods include: Winter squash, garlic, carrots, asparagus, avocados, beans, nuts, broccoli, cabbage, fennel, kale, olive oil, scallops, beef, chicken, lamb,...
- Medium-GI foods include: Millet, watermelon, beets, sweet potatoes, corn, leeks,…
- High-GI foods include: Potatoes, white bread, white pasta,...
Lower-GI foods digest more slowly, which reduces the spikes of energy followed by a crash. They have less of an effect on blood sugar and insulin levels, which will lead to a longer feeling of fullness and reduced cravings as well as an increase in energy and stabilized moods.
Change of Index
The Glycemic index can change depending on the ripeness of the food, how it is prepared and the combination of food. For example you can bring the glycemic index of a meal down by combining high-GI food with lower-GI foods. Also look at your portion size, that’s what the Glycemic Load is about. The Glycemic Load combines the quantity and quality of those carbs.
Of course there are also other factors on how effective your body digest food- your age, how active you are, illnesses like diabetes etc. Use the Glycemic Index as a guideline.
