FFYH Member Diet & Food Guides
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The Glycemic Index (GI) is a relative ranking of carbohydrate foods according to how they affect blood glucose levels after eating. The GI relates to carbohydrate foods which are primarily plant foods, such as grains, cereals, flour, legumes, nuts, seeds, fruits and some vegetables. Foods containing little or no carbohydrate, such as meat, fish, eggs, and many vegetables, are excluded and do not have a GI value. The index assigns a number from 0 to 100 to individual carbohydrate foods and this number represents the relative rise in the blood glucose levels two hours after consuming that ingredient. Pure glucose has a value of 100. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels. Carbohydrates with a medium - high GI value (56 or more) are more quickly digested, absorbed and metabolised and create a higher spike in blood glucose and, therefore insulin levels. Glycemic Index A measure of how quickly blood sugar levels rise after eating particular foods Find a Practitioner www.bant.org.uk T: 01425 462 532 What is the Glycemic Index? © British Association for Nutrition & Lifestyle Medicine 2021 https://www.glycemicindex.com/ Radulian G, Rusu E, Dragomir A, Posea M. Metabolic effects of low glycaemic index diets. Nutr J. 2009;8:5. Published 2009 Jan 29. doi:10.1186/1475-2891-8-5 1. 2. Personalised nutrition and the Glycemic Index The GI is often used as part of a dietary protocol to support metabolic dysregulation symptoms such as blood sugar levels, insulin resistance, high cholesterol, obesity and weight loss, and as prevention for Cardiovascular Disease and Type 2 Diabetes. Focusing on lower GI foods can help reduce the overall load of natural sugars and glucose from carbohydrate foods in the diet. This can be further supported by reducing the intake of free sugars together with optimising the ratio of protein, healthy fats and fibre to help slow the availability of glucose and prevent blood sugar levels from spiking. Long term compliance to a low-GI diet may induce favorable metabolic effects. Optimising diet to support blood sugar regulation using the GIycemix Index Focus on including a wide variety of low glycemic index foods. Limit the intake of free sugars and high glycemic index foods. Aim to include wholegrains which contain a high ratio of fibre. Include a wide variety of plant foods which contain a high ratio of fibre. Balance meals with an optimum ratio of protein, healthy fats and fibre. 1. 2. 3. 4. 5.
Transcript of FFYH Member Diet & Food Guides
The Glycemic Index (GI) is a relative ranking of carbohydrate foods according to how they affect bloodglucose levels after eating. The GI relates to carbohydrate foods which are primarily plant foods, such asgrains, cereals, flour, legumes, nuts, seeds, fruits and some vegetables.Foods containing little or no carbohydrate, such as meat, fish, eggs, and many vegetables, are excludedand do not have a GI value.
The index assigns a number from 0 to 100 to individual carbohydrate foods and this number representsthe relative rise in the blood glucose levels two hours after consuming that ingredient. Pure glucose hasa value of 100. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed andmetabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels.Carbohydrates with a medium - high GI value (56 or more) are more quickly digested, absorbed andmetabolised and create a higher spike in blood glucose and, therefore insulin levels.
Glycemic IndexA measure of how quickly blood sugar levels rise after eating particular foods
Find a Practitioner www.bant.org.uk T: 01425 462 532
What is the Glycemic Index?
© British Association for Nutrition & Lifestyle Medicine 2021
https://www.glycemicindex.com/ Radulian G, Rusu E, Dragomir A, Posea M. Metabolic effects of low glycaemic index diets. Nutr J. 2009;8:5. Published2009 Jan 29. doi:10.1186/1475-2891-8-5
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Personalised nutrition and the Glycemic IndexThe GI is often used as part of a dietary protocol to support metabolic dysregulation symptoms such asblood sugar levels, insulin resistance, high cholesterol, obesity and weight loss, and as prevention forCardiovascular Disease and Type 2 Diabetes. Focusing on lower GI foods can help reduce the overallload of natural sugars and glucose from carbohydrate foods in the diet. This can be further supported byreducing the intake of free sugars together with optimising the ratio of protein, healthy fats and fibre tohelp slow the availability of glucose and prevent blood sugar levels from spiking. Long term complianceto a low-GI diet may induce favorable metabolic effects.
Optimising diet to support blood sugar regulation using the GIycemix Index
Focus on including a wide variety of low glycemic index foods. Limit the intake of free sugars and high glycemic index foods. Aim to include wholegrains which contain a high ratio of fibre. Include a wide variety of plant foods which contain a high ratio of fibre. Balance meals with an optimum ratio of protein, healthy fats and fibre.
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