The glycemic index, your ally for a healthy weight, good cardiovascular health and much more!

The glycemic index (GI) is a way to measure the rate at which carbohydrates break down into simple sugars and pass into the bloodstream. In general, the more refined and industrially processed foods are, the faster they breakdown and the higher their GI.

For example, a raw apple has a low GI, while applesauce has a high GI.

High GI foods have a quick effect on blood sugar levels and provide energy quickly.
However, this energy surge is usually short-lived and hunger returns soon, which can lead to overeating and weight gain. Low GI foods have a slower and more consistent effect on blood sugar levels. These foods provide a greater and longer-lasting feeling of satiety and provide more consistent energy, so eating less (and maintaining a stable weight) is easier.

The Glycemic Index was the subject of extensive research by a group of researchers from the Department of Nutrition at the University of Toronto led by Dr. David J. A. Jenkins, MD, PhD, DSc.

Dr. Jenkins’ team has published extensive research linking weight gain, increased risk of cardiovascular disease, type 2 diabetes, stroke, dementia, cognitive decline, depression and many forms of cancer with a food diet that is primarily high glycemic index.

A diet with a high glycemic index can also lead to developing metabolic syndrome, which reveals its first signs in the form of a sudden drop in energy after a meal and the accumulation of fat tissues around the waist, lower abdomen and hips. What we call ” love handles.

Good news: this health condition is reversible. It’s all about changing your lifestyle habits by prioritizing low glycemic foods.

Sources:  Canada Research Chair in Nutrition and Metabolism, World Health Organization WHO, Harvard School of Public Health.

From the same authors: A healthy heart (Click the image below)