FXSTD – Alternative Energy Center

By: Terry & Lynda Sherback
Glycemic Index (GI)

The glycemic index (GI) developed in 1981, is a ranking of foods on a scale from 0 to 100 according to how fast a particular food is likely to raise your blood sugar after eating. This is used to help people maintain stable blood sugar levels.

The glycemic index (GI) compares a 50 gram dose of food to 50 grams of pure glucose (GI value for glucose is 100) and measures the speed at which your body digests the food and converts it to glucose, your body's primary energy source.

High glycemic foods are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. They are best consumed during and after exercise, since they enter the bloodstream quickly and are readily available for fueling exercising muscles. Low glycemic foods enter the bloodstream slowly, by virtue of their slow digestion and absorption they are best eaten before exercise. They provide sustained longer-term energy, and help maintain stable blood sugar levels and insulin levels.

The glycemic index (GI) values are useful as guides to food selection, but the glycemic rating is influenced by the amount of food you eat, its fiber content, fat content or amount of added fat, and the way the food is prepared. Foods high in fat or protein don't cause your blood sugar level to rise much.

A level of blood glucose of 1.0 g per liter of blood is called glycemia. A blood sugar content around 0.5 g per liter of blood is called hypoglycemia and higher than 1.5 g per liter of blood, hyperglycemia. On an empty stomach, glycemia is low and will rise after eating but will return to normal levels within one hour, when insulin is released from the pancreas and causes glucose penetration within cells.

Foods that have a low glycemic index (GI) will result in a gradual, weak release of glucose in the blood that stabilizes glycemia. In turn, blood sugar will be constantly available to the brain.

Foods that have a high glycemic index (GI) will result in a high level of blood sugar. This creates a high insulin level that will decrease glycemia resulting in the brains's constant need for glucose.

Eating select foods that have a low glycemic index (GI) will maintain normal blood sugar and insulin levels all day long.

Eating three meals a day that stabilizes your blood glucose level will feed your brain properly, energize your nerve cells, and allow you to enjoy astounding changes in yourself and your lifestyle!