The Low-Glycemic Index Diet was developed by Dr. David J. Jenkins, a professor of nutrition at the University of Toronto and later turned into a successful line of diet books by author and former president of the Heart and Stroke Foundation of Ontario, Rick Gallop. According to the publishing company, Virgin Books, the G.I. Diet has sold over two million copies.
G.I. stands for Glycemic Index, a medical term used to measure the speed at which carbohydrates break down in the digestive system to form glucose. Glucose is the body's source of energy - it is the fuel that feeds your brain, muscles, and other organs. Glucose is set at 100, and all foods are indexed against that number. So foods that are quickly digested have a high G.I., and foods that are digested more slowly have a lower G.I.[1] It's also possible to lower the GI of a meal with a few teaspoons of vinegar and the addition of fresh fruits and vegetables [2]
In spite of the common belief that table sugar contributes to the development of diabetes, it has medium (55-69) GI that produces lower blood glucose levels than the equal amount of calories obtained from starch and some other carbohydrates. Leading international diabetes associations (e.g., Canadian Diabetes Association CDA) ) recommends that table sugar be actually part of the diabetes diet.
EXAMPLES OF G.I. RATINGS
| High-G.I. | Low-G.I.* | ||
|---|---|---|---|
| Foods | Rating | Foods | Rating |
| Glucose | 100 | Grapefruit Juice | 48 |
| Baguette | 95 | All Bran | 43 |
| Cornflakes | 84 | Oatmeal | 42 |
| Rice Cakes | 82 | Spaghetti | 41 |
According to the Low-G.I. Diet, when you eat high-G.I. foods, such as corn flakes, your body rapidly converts them into glucose, which dissolves in your bloodstream, spiking your blood sugar level and giving you that familiar sugar rush or high. When you eat a low-G.I. food, such as oatmeal, it will break down more slowly and deliver the glucose into the bloodstream at a slower but steady rate.
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