The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. A lower glycemic index suggests slower rates of digestion and absorption of the foods' carbohydrates and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response usually equates to a lower insulin demand but not always, and may improve long-term blood glucose control[2] and blood lipids. A low-GI food will release glucose more slowly and steadily, which leads to more suitable postprandial (after meal) blood glucose readings. A high-GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after exercise or for a person experiencing hypoglycemia.
Many fruits and vegetables (but not potatoes) contain very little carbohydrate per serving,. Fruits and vegetables tend to have a low glycemic index and a low glycemic load.
GI values can be interpreted as percentages on an absolute scale and are commonly interpreted as follows:
Classification GI range Examples
Low GI 55 or less most fruits and vegetables, legumes/pulses, whole grains, nuts, fructose and products low in carbohydrates
Medium GI 56–69 whole wheat products, basmati rice, sweet potato, sucrose, baked potatoes
High GI 70 and above white bread, most white rices, corn flakes, extruded breakfast cereals, glucose, maltose
Classification GI range Examples
Low GI 55 or less most fruits and vegetables, legumes/pulses, whole grains, nuts, fructose and products low in carbohydrates
Medium GI 56–69 whole wheat products, basmati rice, sweet potato, sucrose, baked potatoes
High GI 70 and above white bread, most white rices, corn flakes, extruded breakfast cereals, glucose, maltose
According to the Glycemic Research Institute there are natural sugars that do not stimulate fat storage and do not elevate your blood sugar. These are the ones you want to use when making sugar free desserts. The natural sugars or sweeteners need to have the following characteristics:
All Natural
No synthetics, no chemicals
low glycemic index
Not genetically engineered.
No synthetics, no chemicals
low glycemic index
Not genetically engineered.
The following natural sweeteners are:
erythritol
xylitol
stevia
Blue agave syrup
erythritol
xylitol
stevia
Blue agave syrup
Erythritol is a natural sugar alcohol that occurs in fruits and fermented foods and does not affect blood sugar. If you eat too much of it it can have a laxative affect but it does not cause digestive discomfort as some of the other sweeteners do.
Stevia and xylitol are also natural sugar alcohols. Xylitol is added to many products for sweetness including gum. Dentists sometimes recommend it because it "starves" harmful bacteria that cause tooth decay. There are even toothpastes on the market that contain xylitol because it is so helpful in preventing tooth decay. . My favorite low glycemic sweetener is agave syrup which is widely available in natural foods stores. It tastes a little like a mild maple syrup and of course is low glycemic.
Stevia and xylitol are also natural sugar alcohols. Xylitol is added to many products for sweetness including gum. Dentists sometimes recommend it because it "starves" harmful bacteria that cause tooth decay. There are even toothpastes on the market that contain xylitol because it is so helpful in preventing tooth decay. . My favorite low glycemic sweetener is agave syrup which is widely available in natural foods stores. It tastes a little like a mild maple syrup and of course is low glycemic.
Try the recipe of the month Black Bean Brownies made with natural sweetners and cocoa and carob!! You won't even miss the refined sugar.
WHAT IS THE GLYCEMIC INDEX?
