- Understanding and regulating the Glycemic Index (GI) in meals is critical for improving long-term health and lowering the risk of chronic illnesses.
What is the Glycemic Index?
- Professor David Jenkins of the University of Toronto invented the Glycemic Index (GI) in 1981.
- The GI of a food determines how rapidly it elevates blood glucose levels in comparison to a reference food, usually glucose or white bread, which is assigned a value of 100.
GI Classification and Glycemic Load (GL):
- Multiplying GI by the amount of carbohydrate consumed gives the Glycemic Load (GL).
- Accordingly, foods are classified as:
- Low GI (below 55) foods include brown rice, steel-cut oats, legumes (such as lentils and chickpeas), most fruits (such as apples, berries, and oranges), vegetables, nuts, and seeds.
- Whole wheat goods, such as whole wheat bread and pasta, some rice varieties (such as basmati rice), and certain fruits, such as pineapple and mango, have a medium GI (56-69).
- Refined carbs and sugary foods with a high GI (70 or above) include white rice, white bread, refined flour products, potatoes, sweetened beverages (such as soda), sweets, cookies, and sugary snacks.
Debate and Perspectives:
- The PURE research, conducted in 20 countries including India, found a relationship between high GI meals and cardiovascular events and death.
- The evidence supports the link between high GI diets and an increased risk of type 2 diabetes, cardiovascular disease, and death.
Relevance for India
- In South Asia, where diets are high in GI items such as white rice, attempts to minimise GI and GL are critical.
- Lowering GI and GL can help prevent not just diabetes but also early cardiovascular disease, which is common in India.
Source: https://www.thehindu.com/sci-tech/science/glycemic-index-of-diets-importance-beyond-diabetes-control/article68084055.ece#:~:text=If%20diets%20with%20high%20GI,premature%20cardiovascular%20disease%20in%20India.