How the glycemic index has changed the meaning of healthy food

Published on:June 12, 2023

Understanding glycemic index for informed food choices and blood sugar control.

Charles Perkins Centre researchers are leading the world in using the Glycemic Index (GI) as a game changer in weight control, type 2 diabetes and cardiovascular disease.

Lifestyle diseases have rocketed to epidemic levels in recent times – one Australian develops type 2 diabetes every five minutes, according to Diabetes Australia.

Could we delay or dodge these diseases – and prevent complications for people living with type 2 diabetes – simply by changing our diet and following a healthy lifestyle, with regular exercise?

The University’s Charles Perkins Centre and a University of Sydney spin-off not-for-profit The Glycemic Index Foundation have spearheaded a paradigm shift in approaches to healthy eating and lifestyle diseases that could motivate many people worldwide to change how they choose carbohydrate foods – cereal foods in particular.

The Glycemic Index (GI) measures how quickly carbohydrates in food raise blood sugar levels. It’s crucial for diabetes management as it helps choose foods that won’t cause rapid spikes in blood sugar, aiding in better glucose control.

Sure, some low GI foods include legumes, whole grains, non-starchy vegetables, and most fruits. These choices help stabilize blood sugar levels and promote overall health.

You can incorporate low GI foods by replacing high GI foods with alternatives. For instance, choose brown rice over white rice or whole-grain bread instead of white bread. This simple swap can make a significant difference.

The GI can vary from person to person, as factors like individual metabolism and food combinations play a role. It’s essential to monitor your own blood sugar response to foods to find what works best for you.

While the GI is helpful, it’s not the only factor to consider. Portion sizes, overall carbohydrate content, and individual dietary preferences should also be taken into account for a well-rounded diabetes management plan.

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