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The Importance of the Glycemic Index

The Glycemic Index


(GI)  is a term used in the measurement of the effects of carbohydrates on blood sugar levels. Some carbohydrates  break down more quickly than others, this fast break down during digestion means glucose is rapidly entering into the bloodstream, this carbohydrate has a high GI. 

Examples of High GI foods are:

  • Rice

  • white potatoes

  • bread (especially white)

  • cereals

  • pasta

  • fruit juice

  • and of course sugars.

On the other hand carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI. Thus the slower the rate of digestion and absorption of the carbohydrate, the lower the  GI.

Most fruits and vegetables tend to have a low GI and a low glycemic load. Alcoholic beverages have also been reported to have low GI values, although beer has a moderate GI. Low GI Carbohydrates usually means a lower insulin demand.  

Low-GI diet prevents disease 

Evidence shows that those who followed a low-GI diet over many years were at a significantly lower risk for developing both type 2 diabetes, coronary heart disease, and cancer.  Also, carbohydrate diets that carriy a high GI increases the risk of obesity.

Lowering the GI leads to improvements in the blood sugar level, but consuming fewer calories, losing weight, and carefully watching carbohydrates consumption would benefit healthy blood sugar levels greatly. Learn more about 



carbohydrate consumption here.


Glycemic Index

Reversing Diabetes Info