All About Glycemic Index


 | 1 minute to read

Nutrition Notes: INFS Expert Arpit Kushwaha talks about Glycemic Index of foods this week.

Glycemic Index is a ranking system which ranks food item on their absorption rate and how quickly they raise the levels of glucose in the blood. It is based on when a particular food is eaten in isolation after an overnight fast. The food items are rated from 0-100 with lowest number given to food which digests slowest. When consumed in isolation, foods with low GI are said to help in delaying hunger because they digest slowly and provide longer update of energy. When these food items are consumed in combination of other food items, the digestion rate is going to change. The digestion rate of the food depends on how the food is cooked. Though the glycemic index is one of the ways to rate food, we should also take other factors into considerations while making food choices. If the goal is to get instant energy to perform better any activity better the food with high GI can be consumed. If the goal is to manage hunger than it can be vice versa, keeping other thing in mind. References: 1. Niwano, Y.; Adachi, T.; Kashimura, J.; Sakata, T.; Sasaki, H.; Sekine, K.; Yamamoto, S.; Yonekubo, A.; Kimura, S. Is glycemic index of food a feasible predictor of appetite, hunger, and satiety? J. Nutr. Sci. Vitaminol. 2009, 55, 201–207. 2. Makris AP, Borradaile KE, Oliver TL, et al. The individual and combined effects of glycemic index and protein on glycemic response, hunger, and energy intake. Obesity. 2011;19:2365–2373. #infs #glycemicindex #GI #nutritionfacts #nutritiontips #diettips #weightlosstips #healthtips

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