{"id":2175,"date":"2021-03-17T14:25:11","date_gmt":"2021-03-17T12:25:11","guid":{"rendered":"https:\/\/dieticiansatwork.co.za\/blog\/?p=2175"},"modified":"2021-03-17T14:25:12","modified_gmt":"2021-03-17T12:25:12","slug":"what-is-gi","status":"publish","type":"post","link":"https:\/\/dieticiansatwork.co.za\/blog\/what-is-gi\/","title":{"rendered":"What Is GI?"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"257\" height=\"172\" src=\"https:\/\/dieticiansatwork.co.za\/blog\/wp-content\/uploads\/2021\/03\/image-1.png\" alt=\"\" class=\"wp-image-2176\"\/><\/figure>\n\n\n\n<p>By Chen\u00e9 Vorster, RD(SA)<\/p>\n\n\n\n<p>Carbohydrates have recently been published in a negative way\nand this has raised questions as to what types of carbohydrates are recommended\nfor a healthy diet.<\/p>\n\n\n\n<p>Glycaemic Index (GI) is used to classify a food item\naccording to its potential to raise blood glucose and insulin levels. Various\nfactors influence a food\u2019s GI ranking, such as the type of starch; sugar, fat\nand protein content; processing of food; cooking; cooling etc. High GI foods release\nsugar at a fast rate, causing fluctuations in blood glucose levels. Whereas low\nGI foods release sugar at a slow rate and this keeps blood sugar levels stable.\nLow GI foods thus may help you feel fuller for longer. &nbsp;<\/p>\n\n\n\n<p>The Glycaemic Index Foundation has published a picture on\ncertain foods to show the consumer if the product can be classified as low,\nmedium or high GI. The GI is ranked on a scale of 0-100. Items with a green\ngraph include low GI foods (0-55), an orange graph includes moderate GI foods (56-69)\nand can be consumed less frequently and red graphs (&gt;70) are high GI and can\nbe consumed for exercise or special occasions. <\/p>\n\n\n\n<p>However, it is important to note that not all GI foods are\nconsidered a healthy option. Using GI alone is therefore not a reliable method\nto choose your food combinations. Following a strictly low GI diet could result\nin high fat intake, low carbohydrate intake, low fibre intake and calorically\ndense food intake. Managing and controlling blood sugar levels can decrease the\nrisk for type 2 diabetes, weight fluctuations, cardiovascular disorders and\ncolon cancer. <\/p>\n\n\n\n<p>Eating a balanced diet with a low sugar, salt and fat\ncontent while consuming a high number of vegetables, fruits and whole-grains\nremains an effective strategy for healthy living.<\/p>\n\n\n\n<p><strong>Reference:<\/strong><\/p>\n\n\n\n<ol><li>Augustin, L.,\nKendall, C., Jenkins, D., Willett, W., Astrup, A., Barclay, A., Bj\u00f6rck, I.,\nBrand-Miller, J., Brighenti, F., Buyken, A., Ceriello, A., La Vecchia, C.,\nLivesey, G., Liu, S., Riccardi, G., Rizkalla, S., Sievenpiper, J., Trichopoulou,\nA., Wolever, T., Baer-Sinnott, S. and Poli, A., 2015. Glycemic index, glycemic\nload and glycemic response: An International Scientific Consensus Summit from\nthe International Carbohydrate Quality Consortium (ICQC).&nbsp;<em>Nutrition,\nMetabolism and Cardiovascular Diseases<\/em>, 25(9), pp.795-815.<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>By Chen\u00e9 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 [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","jetpack_post_was_ever_published":false,"footnotes":""},"categories":[1],"tags":[],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p4CNFS-z5","_links":{"self":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts\/2175"}],"collection":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/comments?post=2175"}],"version-history":[{"count":1,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts\/2175\/revisions"}],"predecessor-version":[{"id":2177,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts\/2175\/revisions\/2177"}],"wp:attachment":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/media?parent=2175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/categories?post=2175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/tags?post=2175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}