The glycemic index (GI) is a number from 0 to 100 assigned to a food, with pure glucose arbitrarily given the value of 100, which represents the relative rise in the blood glucose level two hours after consuming that food. The GI of a specific food depends primarily on the quantity and type of carbohydrate it contains; but also is affected by the amount of entrapment of the carbohydrate molecules within the food, the fat and protein content of the food, the amount of organic acids (or their salts) in the food, and whether it is cooked and if so how it is cooked. A food is considered to have a low GI if it is 55 or less; high GI if 70 or more; and mid-range GI if 56 to 69. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor.
Advantages of following a Low Glycemic Index diet
- Facilitates the management of diabetes: Low-GI diet appears to be effective at reducing blood sugar levels in people with diabetes. May also improve pregnancy outcomes in women with gestational diabetes mellitus (GDM).
- Improved cholesterol levels: Low-GI diets have been shown to reduce total cholesterol by 9.6% and LDL cholesterol by 8.6%. LDL cholesterol is associated with an increased risk of heart disease and stroke.
- May help you lose weight: Low-GI diets have helped healthy adults lose 1.5–4.2 pounds (0.7–1.9 kg) over 5–10 weeks.
- May reduce the risk of cancer: People who consume high-GI diets are more likely to develop certain types of cancer, including endometrial, colorectal and breast cancer, compared to people on low-GI diets.
- May reduce the risk of heart disease: A review of 37 studies found that people on high-GI diets were 25% more likely to develop heart disease than those on low-GI diets.
- May reduce the risk of seizure: Initial findings indicate that it is an effective treatment for individuals with either generalized or partial onset seizures. Seizures were reduced in a majority of patients using the Low GI diet. Some of these individuals achieved seizure freedom, and many were able to reduce their use of anticonvulsant medications.
Low GI diet VS Keto diet
Although both of this methods have similar goals, they have different approach. Because Low GI is based on portion instead of exact measurement, one is able to live a more flexible lifestyle that includes eating at restaurants. Foods that are the basis for the ketogenic diet and are high in fat, such as heavy cream and high fat meats (bacon, sausage, hot dogs and eggs) are also included in the LGI diet. However, on the LGI diet the percentage of calories from fat is approximately 60%, compared with up to 90% on the ketogenic diet.
Interest for a professional to provide Low Glycemic Index pastries
The making of low Glycemic Index desserts not only meets the needs to people with diabetes. These desserts are appreciated by an ever-widening public concerned about eating healthier therefore boosting the demand for low Glycemic Index foods.