The Glycemic Index

The glycemic index (GI) is a system that quantifies the glycemic response from a food which has the same quantity of carbohydrates as that of a reference food. This system allows for the comparison of the quality of the various carbohydrates found between individual types of food.^[1]

With the exception of a few foods, most contain varied amounts of carbohydrates. From a nutritional stand point, it’s important to take into account how readily these carbohydrates are digested and absorbed into the bloodstream. Being able to identify the absorption rate of foods can be beneficial especially to those suffering from metabolic illnesses, since they are required to control blood glucose levels. It may also be beneficial to athletes because the glycemic index can provide information about foods that may be better for generating energy or for replenishing energy reserves.

How the Glycemic Index of a food item is determined

A group of volunteers get their blood glucose levels tested after eating a determined quantity of food. The quantity varies from food to food as the goal is to give volunteer 50g of carbohydrates, regardless of amount of food. Blood is drawn at predetermined intervals, up to two hours after having eaten the food containing the 50g of carbohydrates.

Low Glycemic vs. High Glycemic Index

In the past few years it has been determined that high glycemic index foods elevate, in greater amount, blood glucose levels than do low glycemic index foods. One of the most common misconceptions with GI values is that people tend to think that “low glycemic index” is equivalent to “low carbohydrate content.” This is not so. Low carb foods can be high glycemic. It all depends on the food itself. Also, please keep in mind that everyone is different. Absorption rates will vary from person to person. It is important to note that the GI of a particular food will also depend on the quantity consumed, the way the food is prepared (cooked, raw, etc.), and what other food items it is served with. Consult with your doctor before implementing any diet changes or starting a new nutritional regiment. A lower glycemic index indicates a slower rate of digestion and absorption of the carbohydrates found in that particular food. Usually, a lower glycemic response equates to a lower insulin response.

Contact us to learn more about the glycemic index, and be sure to read about our low glycemic index meal replacement drink.

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References:
[1] Home of the Glycemic Index (University of Sydney Australia). Available at: http://www.glycemicindex.com/. Accessed July 07, 2009.