Low GI

Low Glycemic Index

If you or someone you know struggles with diabetes, you are probably familiar with the "Glycemic Index".  The Glycemic Index or GI is a measurement system used to rank carbohydrates in foods based upon their effect on blood glucose and insulin levels.  Carbohydrates that break down slowly, in turn release glucose into the blood at a slow rate.  The more rapidly carbohydrates break down during digestion, the higher the Glycemic Index level.  According to the glycemic index, a food is considered to be low GI with a rating of 55 or less (using a scale of 0-100).  Foods recording a GI rating of 56- 69 are classified as Moderate GI, while those with a rating of 70 or more are known as High GI.   This rating is found by monitoring an individual's blood after eating a particular food. 

Have you ever heard someone say they had a sugar crash?  Well, this is very similar to the way the body reacts to High GI foods.  Carbohydrates with High GI give the body a sudden boost of energy, soon followed by a "crash" and an abrupt loss of energy.  This is due to the rapid breakdown seen in High GI carbs, resulting in an unhealthy spike and crash cycle.  Foods with Lower GI ratings allow for the body to avoid this unhealthy cycle by offering the body carbohydrates that breakdown slowly and offer energy to the body more gradually over a period of time.  Low GI foods have also been proven to help reduce your risk of heart disease, diabetes, and help with sustainable weight loss. 

Diabetes

There are more than 20 million people with diabetes in the United States.  "While an estimated 14.6 million have been diagnosed with diabetes, unfortunately, 6.2 million people (or nearly one-third) are unaware that they have the disease."[1]  It is important to diagnose diabetes at a young age so that one can begin treatment.  A number of tests are administered by physicians to screen for diabetes, most of which can now be performed without needles or complicated procedures.

"Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes."[2]  For a diabetic, consuming high-GI foods can cause blood sugar levels to rise dangerously high.  Low GI foods can help you gain better control over your blood sugar level, giving you more dietary freedom throughout the day.  While you do not want your blood sugar to drop too low, low GI foods allow you to supplement your daily intake with foods that will not affect your blood sugar too drastically.  Low GI snacks are the perfect way to please your taste buds without worrying about the sugary consequences of a candy bar.

Slow-Carb Diet

A new diet has been gaining popularity recently, commonly known as the "slow-carb diet".  "The slow-carb diet is actually not a diet at all; rather it is more of a balanced way of eating."[3]  Focusing on low-GI foods, this diet is thought to be a healthy, effective, and more nutritionally balanced alternative to the popular low-carb diet.  By eating carbs that breakdown more slowly, their body's energy level stays in balance, which can actually result in you feeling full longer after meals.  Because low GI calories are absorbed more slowly, they are more likely to be used throughout the day as energy than stored in the body as fat, which can help with overall weight control.  "Studies have shown that even when calorie intake is the same, you can lose more weight eating low GI foods vs. high GI foods."[4]

Energy For the Long Run

Low-GI foods are also very beneficial to athletes, as they provide long term energy for physical endurance.  Stocking up on Low-GI carbs before a sporting event or even an afternoon jog will provide you with long term energy to help you perform your best.  They also help athletes replenish the carbohydrate supply burned during physical exertion more effectively than High-GI carbs that give only temporary support to the body.  Next time you need to perform at your peak, try fueling up with KIND Fruit and Nut bars and feel the difference.

 

Sources

1. American Diabetes Association. All About Diabetes.  www.diabetes.org

2. Official Website of the Glycemic Index. What is the Glycemic Index?  The University of Sydney.

3. Turner, Adrienne.  Carbs: Low or Slow?  www.AskMen.com

4. Glycemic Index Answeres.  LowGlycemicDiet.com