By Chené Vorster, RD(SA)
Carbohydrates have recently been published in a negative way and this has raised questions as to what types of carbohydrates are recommended for a healthy diet.
Glycaemic Index (GI) is used to classify a food item according to its potential to raise blood glucose and insulin levels. Various factors influence a food’s GI ranking, such as the type of starch; sugar, fat and protein content; processing of food; cooking; cooling etc. High GI foods release sugar at a fast rate, causing fluctuations in blood glucose levels. Whereas low GI foods release sugar at a slow rate and this keeps blood sugar levels stable. Low GI foods thus may help you feel fuller for longer.
The Glycaemic Index Foundation has published a picture on certain foods to show the consumer if the product can be classified as low, medium or high GI. The GI is ranked on a scale of 0-100. Items with a green graph include low GI foods (0-55), an orange graph includes moderate GI foods (56-69) and can be consumed less frequently and red graphs (>70) are high GI and can be consumed for exercise or special occasions.
However, it is important to note that not all GI foods are considered a healthy option. Using GI alone is therefore not a reliable method to choose your food combinations. Following a strictly low GI diet could result in high fat intake, low carbohydrate intake, low fibre intake and calorically dense food intake. Managing and controlling blood sugar levels can decrease the risk for type 2 diabetes, weight fluctuations, cardiovascular disorders and colon cancer.
Eating a balanced diet with a low sugar, salt and fat content while consuming a high number of vegetables, fruits and whole-grains remains an effective strategy for healthy living.
Reference:
- Augustin, L., Kendall, C., Jenkins, D., Willett, W., Astrup, A., Barclay, A., Björck, I., Brand-Miller, J., Brighenti, F., Buyken, A., Ceriello, A., La Vecchia, C., Livesey, G., Liu, S., Riccardi, G., Rizkalla, S., Sievenpiper, J., Trichopoulou, A., Wolever, T., Baer-Sinnott, S. and Poli, A., 2015. Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC). Nutrition, Metabolism and Cardiovascular Diseases, 25(9), pp.795-815.