Other factors that contribute to the glycemic response include the amount of food consumed, how much the food is processed and even how the food has been prepared. They produce a slower and more prolonged increase in blood glucose levels, rising to a lower peak. More slowly digestible carbohydrates and minimally processed starchy foods produce a different response compared to rapidly digestible carbohydrates. It is a characteristic of a food, not a person. The GI is therefore a ranking of the glycemic potential of the carbohydrate embedded in different foods. The GI is the average glycemic response (GR) elicited by a portion of food containing 50 g of available carbohydrate expressed as a percentage of the GR elicited by 50 grams of the reference carbohydrate (e.g., 50 g of glucose). However, because glucose (glycemic) responses vary markedly from day-to-day for all sorts of reasons, it is almost impossible for you to work out the GI of a food. The rise and fall in glucose can be detected using a blood glucose meter. In contrast, foods with a low GI score contain slowly digested carbohydrate, which produces a gradual, relatively low rise in the level of blood glucose.įor more information on GI testing go to What is the glycemic response?Īfter eating a meal, any digestible or available carbohydrates in the meal are absorbed into the blood stream, producing an increase in blood glucose concentration. The final GI value for the test food is the average GI value for the 10 people.įoods with a high GI score contain rapidly digested carbohydrate, which produces a large rapid rise and fall in the level of blood glucose. A GI value for the test food is then calculated for each person by dividing their glucose AUC for the test food by their glucose AUC for the reference food. On another occasion, the same 10 people consume an equal-carbohydrate portion of the sugar glucose (the reference food) and their two-hour blood glucose response is also measured. For each person, the area under their two-hour blood glucose response (glucose AUC) for this food is then measured. It cannot be guessed by looking at the composition of the food or the nutrition information panel on food packaging.įollowing the international standard method, the GI value of a food is determined by feeding 10 or more healthy people a portion of the food containing 50 grams of digestible (available) carbohydrate and then measuring the effect on their blood glucose levels over the next two hours.
GI values of foods must be measured using valid scientific methods. In contrast, foods with a low GI score contain slowly digested carbohydrate which produces a more gradual and relatively low rise in the level of blood glucose and insulin levels. There are three classifications for GI: Individual food portion:įoods with a high GI score contain carbohydrate that is rapidly digested and produces a sharp rise and fall in the level of blood glucose. The GI value of foods is calculated in a food laboratory using valid scientific methods. Understanding the GI value of a food can help you make healthier food choices and improve your overall health in the long run.
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