| The glycemic index (GI) is a system for ranking | | | | of meals with varying GI levels on a group of |
| the effect carbohydrates have on blood glucose | | | | healthy volunteers who ate two different |
| levels. A consumer study conducted by AC | | | | breakfast cereals. The glucose, insulin, and leptin |
| Nielsen in 2005 revealed that 86% of Australians | | | | responses of participants were measured after |
| are aware of the significant role of GI and the GI | | | | eating. |
| symbol in nutrition and weight LOSS management. | | | | The participants in the study randomly ate meals |
| The GI Symbol is used as a way of making a | | | | in after a 12-hour overnight fast on two separate |
| decision to switch to other brands by and | | | | occasions. The meals consisted of the equivalent |
| incredible 57% Australian shoppers | | | | of 50 grams of carbohydrate from either |
| If a food is low on the glycemic index (low GI) it | | | | Kellogg's Corn Flakes, or General Mills Fiber One. |
| releases glucose at slower and steadier rates and | | | | Blood samples were taken immediately after |
| produces small changes in blood glucose and insulin | | | | eating, and then 30, 60, 90 and 120 minutes later. |
| levels in your body. If a food is ranked as high GI, | | | | The average GI for those who ate Corn Flakes |
| the opposite is true. | | | | was 125, and for Fiber One eaters it was 49. |
| The glycemic index of carbohydrates is classified | | | | Corn Flakes are classified as high GI, while the |
| in three ranges: | | | | Fiber One is classified as low GI. The insulin |
| · Low GI is 55 or less - includes most | | | | response after eating the low glycemic meal was |
| fruit and vegetables, whole grains, pasta, beans | | | | significantly lower compared to the high glycemic |
| and lentils. | | | | food. Participants who ate the Corn Flakes had |
| · Medium GI is 56 to 69 - includes sugar, | | | | low levels of leptin in the bloodstream compared |
| basmati rice and brown rice. | | | | to the participants who ate the low glycemic meal. |
| · High GI is 70 or more - includes corn | | | | When considering low glycemic foods look out for |
| flakes, baked potatoes, jasmine rice, white bread | | | | the GI Symbol a public health initiative run by |
| and candy bars. | | | | Glycemic Index Limited and provides you with a |
| Low GI diets have been shown to decrease | | | | credible signpost to make healthier food choices |
| weight and the risk of disorders such as insulin | | | | using the recognised benefits of Glycemic Index |
| resistance and Type 2 Diabetes | | | | and good sound nutrition. |
| One recent study evaluated the metabolic effects | | | | |