The glycemic index (GI) of food is the measure of the extend by which the food raises blood sugar levels after being consumed. Foods with a high GI tend to be digested and absorbed rapidly thus resulting in a high, quick increase in blood sugar. On the other hand, foods with a low GI are slowly digested and absorbed result in a slow rise in blood sugar levels.
What are the benefits of a Low Glycemic Index?
Helps you manage weight
Improves diabetes management
Reduces the risk of heart disease
Lessens blood cholesterol levels
Reduces hunger and keeps you fuller longer
Prolongs physical endurance
High-GI vs. Low-GI
High-GI foods may cause some adverse health effects. Initially, consumption of high-GI foods causes blood sugar levels to skyrocket. The body responds to this sudden increase by producing large amounts of insulin from the pancreas. The insulin converts the glucose in the blood into other forms of storage. This results in a sudden decrease of blood sugar levels which causes hunger because the body needs to compensate for the loss of glucose. Therefore, eating high-GI foods may lead to weight problems and even obesity since it creates an endless cycle of "eat-hunger-eat-hunger".
On the other hand, low-GI foods results in a more controlled and gradual increase in blood sugar levels which does not alert the pancreas to secrete excess amounts of insulin. Therefore, the glucose in the blood is sustained for a longer period of time which results in a person feeling fuller much longer.