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Developed by a Dr David
Jenkins in the early eighties to help diabetics stabilize their blood-sugar
levels, the Glycaemic Index (GI) has revolutionised the diet industry, with
many nutritionists now advocating it as the best way to stabilize blood-sugar
levels, increase energy levels and of course encourage fat loss.

For all the controversy
that Dr Atkins created by preaching the benefits of low-carbohydrate diets, he
certainly made a lot more people aware of the impact that certain types of carb
can have on our insulin levels. Although vilified by many nutritional
scientists for his method of dieting, the underlining point made by him on the
importance of stabilizing blood-sugar levels to improve energy levels and
control body fat is upheld by all nutritionists.

All forms of
carbohydrate, from a candy bar to a crumpet, initiate an insulin response. If
too much insulin is secreted too quickly, a ‘blood-sugar spike’ occurs. In the
immediate instance, this not only causes lethargy, but if the body is
consistently asked to produce large amounts of insulin to utilize excessive
quantities of sugar, it can lead to weight gain and eventually Type 2 diabetes.
For this reason the Glycaemic Index was devised. By providing a guideline as to
how much insulin your pancreas secretes for every type of food, you are in a
far better position to be able to regulate your blood-sugar levels.

The exact method used to
calculate the GI of food varies, but by far the most common way is by comparing
the insulin response a food has with glucose. As the simplest form of sugar,
glucose initiates the greatest insulin response of any other food and therefore
has a GI of 100. All other foods are therefore subsequently given a value and a
class: high, medium or low GI. A few examples include:

High                      
 Medium                
Low

Glucose 100           
Milk
61               
 Meat 0
Potatoes 93           Ice
cream 61        Fructose 23
White Bread 70     White Rice
58          Fat 0

Note: These values are a general guide and will vary from source to source.

Following a diet rich in
foods that are low on the GI, such as vegetables, wholemeal breads and pasta,
is certainly recommended by many nutritional experts, but try to avoid getting
too carried away by obsessing over low GI foods. Although all meats, cream and
butter are low on the GI, they are also high in saturated fat and cholesterol.

The general advice I
give to my clients is to eat wholemeal carbohydrates such as brown pasta and to
limit large quantities of fats, despite their low GI value. The Glycaemic Index
is an extremely good guide to healthy eating and will help you stabilize your
blood-sugar but it should not rule your dietary life.

© Graeme Hilditch