Understanding Glycaemic index
Glycaemic index (GI) is a measure that ranks food and beverages based on how quickly they raise blood glucose levels after consumption. Low GI & High GI stands for “low glycaemic index” and “high glycaemic index” respectively.
How is food being categorised.
- Foods with a GI value of 70 and above are placed in the high GI category.
- Foods with a GI value of 56 to 69 are placed in the medium GI category.
- Foods with a GI value of 55 or lower are placed in the low GI category.
Low GI foods help control appetite and reduce cravings, which is beneficial for weight management and preventing obesity. A diet rich in low GI food is often recommended to individuals who want to manage their weight and diabetic patients who need to monitor their blood sugar levels effectively.
The practice of remembering the glycaemic index (GI) of foods may provide additional benefit in regulating blood glucose level when deciding the type and amount of food intake one should take.
The Malaysian diet contains a high portion of carbohydrates. Carbohydrates are broken down into sugar during digestion and are absorbed into the blood. This causes an increase in our blood sugar levels.
The average daily carbohydrate intake of Malaysian adults is = 232g which contributes to 59% of our calorie intake. More than 50% of Malaysians consume over 26 teaspoons of sugar daily and 97% Malaysians consume 2 1/2 plates of white rice the most on a daily basis.
Therefore it is crucial for Malaysians to pay attention to their daily diet.
It is essential to increase the fibre portion in our daily diet such as whole grains, fruits and vegetables.
As evident from the Mediterranean diet; a diet high in whole grains, fruits & vegetables will help in a reduction of weight, blood glucose, insulin levels and risk of hyperglycaemia.
Reducing sugar consumption is also effective in controlling one’s glucose level. Therefore by consciously choosing alternative healthier natural sweetener options such as stevia, erythritol, monk fruit, fructose and many others, one is able to better control their glucose level on top of taking low GI foods.
