GLYCEMIC INDEX - SCI
& TECH
News: Glycemic index of diets:
importance beyond diabetes control
What's in the news?
●
Recently, researchers at the Indian Institute of
Technology Guwahati (IIT Guwahati) developed a portable, affordable glycemic
index (GI) sensor that can determine the GI of different food sources in
real-time.
Highlights of the Study:
1. Importance of
Glycemic Index (GI) and Glycemic Load (GL):
●
GL is determined by multiplying GI with
carbohydrate intake.
2. Debate on GI’s
Impact:
●
While some nutritionists emphasize the harmful
effects of high GI diets and the benefits of low GI diets, others argue that
focusing solely on GI overlooks the quality of other macronutrients like
protein and fat.
3. Evidence of GI’s Role
in Health:
●
Studies, including the Prospective Urban Rural
Epidemiology (PURE) study, link high GI diets to an increased risk of type 2 diabetes, cardiovascular disease, and
mortality.
●
This underscores the significance of considering GI
beyond diabetes management.
4. Global Implications:
●
The association between high GI diets and
cardiovascular events is particularly relevant in countries like India, where
carbohydrate-rich foods like white rice dominate diets, leading to elevated GL
and increased disease risk.
5. Recommendations for
Low GI Diets:
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Foods with low GI, such as brown rice, legumes,
fruits, and vegetables, offer alternatives to high GI options like sugar, white
rice, and refined flour products.
●
Shifting towards low GI foods can contribute to
better health outcomes.
6. Combating
Cardiovascular Disease in India:
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Encouraging the adoption of low GI diets alongside
regular physical activity can help reduce the prevalence of premature
cardiovascular disease in India.
●
Replacing ‘bad’ carbohydrates with ‘good’ ones
holds promise for improving public health outcomes.
Go back to basics:
1. Glycemic Index (GI):
●
The concept of GI was introduced by Prof. David
Jenkins. It assesses how foods affect blood glucose levels.
Key Features:
It categorizes foods into low, medium, and high GI based on their impact
compared to glucose.
●
High Glycemic Index (GI) foods are digested and
absorbed by the body quickly, leading to a rapid spike in blood sugar levels.
○
For example, Sugary foods and beverages, white
bread, potatoes, and white rice.
●
Low and medium GI foods are digested more slowly,
causing a more gradual increase in blood sugar levels.
○
For example - Fruits and vegetables, pulses, and
whole grains like porridge oats.
Range:
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The scale ranges from 0 to 100, with pure glucose assigned a value of 100.
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Lower GI foods cause a slower increase in blood
sugar levels, while highly processed foods tend to have higher GI values.
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Additionally, foods rich in fiber or fat typically
have lower GI values.
Glycemic Load:
●
Glycemic Load (GL) considers both the quality and
quantity of carbohydrates in a specific food.
● It is determined by multiplying the food’s GI by the amount of available carbohydrate in a serving.