Have you ever wondered why after eating a large plate of pasta you’re hungry again an hour or two later? The answer relates to the Glycemic Index. The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) levels. Put simply, a food with a low GI can moderately spike blood glucose. In contrast, a food with a high GI may cause our blood glucose levels to increase above the optimal level.
What does this mean for you and your diet? Being mindful of what you put in your body helps maintain a healthy blood sugar level. Research suggests a low GI diet can provide considerable health benefits.
High carbohydrate foods, like breads, starchy vegetables, and fruits, can have an affect on blood glucose. After consuming these foods, our body attempts to break down the nutrients and converts them to glucose in our bloodstream. Glucose usually triggers the production of insulin, a hormone that helps glucose enter cells where it can be used for energy.
Once the body takes care of immediate needs, remaining glucose can be stored in our muscles or organs. If our muscles or organs can’t accommodate extra glucose, insulin can help our bodies store this excess sugar as fat. This is why you tend to gain weight consuming a high-carbohydrate diet.
To avoid weight gain and other health problems, it’s helpful to note the GI of certain foods. A food is generally considered to have a high GI if it is rated above 60. Those who have problems with maintaining proper blood sugar levels should opt for foods with a GI of 40 or less. This includes people with low blood sugar (hypoglycemia) and high blood sugar (hyperinsulemia), as well as those who have a high sensitivity to sugar.
If you’re looking for a concrete example of a balanced meal, consider a bean and cheese tortilla. A corn tortilla has a high GI (78), as do pinto beans (GI of 63), but the tomatoes (GI of 15) onions (GI of 15), lettuce (GI of 15) and cheese (GI so low it is not recorded) balance out the overall GI effect.
In short, eating foods with a low GI can help you feel full for longer and allow you to eat fewer calories without feeling hungry