The G.I. (Glycemic Index) Diet:

The Glycemic index is a ranking system for carbohydrates based on their immediate effect on blood glucose levels. The concept was invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto. The glycemic index of a food is defined by the area under the 2 hour blood glucose response curve (AUC) following the ingestion of a fixed portion of carbohydrate (usually 50 g).

Carbohydrates that break down rapidly during digestion have the highest glycemic indices. Such carbohydrates require less energy to be converted into glucose, which results in faster digestion and a quicker increase of blood glucose. Complex carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index. A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods.

• Low GI - less than 55: prunes (15), whole milk (30), apple (38), oatmeal (48)

• Intermediate GI - between 56 and 69: corn (56), honey (62), pineapple (66)

• High GI - higher than 70: millet (71), pretzel (83), dates (103)

A low GI food will release energy slowly and steadily and is generally appropriate for everyone -- esp. diabetics, dieters and endurance athletes.

The glycemic effect of foods depends on a number of factors such as the type of starch (amylose vs amylopectin), physical entrapment of the starch molecules within the food, fat content of the food and increased acidity of the meal - adding vinegar for example, will lower the GI. The presence of fat or dietary fibre can inhibit carbohydrate absorption, thus lowering the GI. Unrefined breads with higher amounts of fibre generally have a lower GI value than white breads.

Food with low GI index:

Fruits: Blueberries, raspberries, apples, peaches, grapefruit, green grapes, cherries, kiwi, plums, pears, citrus fruit, prunes, dates

Vegetables:Tomatoes, cucumber, alfalfra, asparagus, aubergine, broccoli, beans, peas, carrots (not boiled), garlic, cabbage, onions, peppers, leeks, rucola, lettuce, spinach, mushrooms, squash, garden beans, kidney beans, chick peas, lentils, soybeans, black beans, tomato beans

Drinks:Water, tea, tomato juice, apple juice, carrot juice

Bread:Barley bread, soybread, graham bread, rye bread, fruit bread

Other food: Eggs, all kind of fish and poultry, nuts, dairy products, seeds, bran based muesli, regular oatmeal, barley wheat, buckwheat, egg noodles and chocolate.

The GI-pyramid

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