Understanding Glycemic Index (GI)

Diets, Losing Weight, Personal

Yesterday, I spent a lot of time pouring through the book called “The Glucose Revolution”. Basically the book promotes taking food which is low in G.I or Glycemic index. Originally GI is developed as a tool for diabetics to control the blood sugar and insulin in their blood, its popularity spread through the entire world.

How GI is derived: from how taking certain food affected the blood sugar level on real humans. Then, every 15 min, the volunteer’s blood sugar are tested to determine how much of blood sugar is in the system. The average is then taken as the GI. From there, G.I are developed for single as well as combined food.

According to the authors, the key to successful permanent weight loss lies in choosing the right type of food to eat. The diet should not leave you feeling deprived or starved. You can eat more as long as it is not energy densed food (like a crossant or cheesecake). By choosing food low in GI, you tend to be satiated and do not suffer from hunger pangs due to flunctuation of your blood sugar level. Examples:


Food that you must avoid (because high in GI):
white rice, Jasmine rice, watermelon, dates, cornflakes, pretzels, sodas, bagels.

Food you can take moderately (medium in GI):
table sugar (surprisingly), noodles, pasta, raisins, Mars bar (another surprise).

Food low in GI (good to take):
Many types of beans & vegetable.

The book also recommends that by careful food combination, you can take low and high GI food in single meal -if the overall GI factor is low, then your blood sugar will not flunctuate rapidly.

My experience
The GI concept does not fully work with me. Reason being is that my body is sensitive to sugar intake. If you suffer from the following signs:

  • continous craving for sugar and starchy food (not to be mistaken with hunger). You only specifically wants something starchy or sweet, even after a meal.
  • tendency to gain weight easily or easily regain lost weight
  • always feel very bloated, sluggish, no energy, lethargic after a processed carbo meal.
  • always feel hungry or tired in mid afternoon
  • have the following signs: headaches, irritability, mood swings, dizziness, disorentation, lack of concentration, lack of motivation.

Then we are on the same boat…. sensitive to sugar. The best is to combine both the low carb diet but take a bit of idea from the GI:

  • avoid fruits in high GI such as watermelon.
  • If you want to take food that is high in GI, then you must combine some low GI food to lower the effect on your blood sugar.

Read more on the next topic: Are you a Carbohydrate Addict?

Related Posts

Stress, caffeine and that stubborn belly fat I have noticed that despite being physically active and exercising frequently, I've had a stubborn tummy bulge that refuses to go off. Being overweight in the past, the fat would distribute evenly from my face, arms, legs but this time, it seemed to focus on the abdomen area. From my personal experience, there is a very strong correlation betwee...
Lose Weight for Yourself, Not to Impress Others When you want to go on a diet/exercise program, do it for YOUR WELL BEING, YOUR HEALTH and not just because you want to impress somebody, or your partner insists that you do so, etc. Because if you go in for the wrong reasons, you tend to take up extreme quick fixes fad diets that works short term but cannot sustain you for long term. And when ...
Canned/Bottled Juices- Are They Good for You? Many folks will take a glass of Orange Juice for breakfast. The juice normally comes in a cartoon in various brand names. Are those really good for you? Question: How can a cartoon of alleged “pure orange juice” is cheaper and provide more volume that if you were to squeeze the real fruit? Most of the fruit juices sold in bottles or cartoons ...
When taking fiber, drink lots of water We all know it is very important to have adequate intake of fiber ranging from oats, vegetables and fruits. But please keep in mind that you need to drink lots of water as well. There was a case I heard where a person who had an inflammation of the stomach even though he took a lot of oats. The reason was because even though he has the habit of ...
Origin Point Medicine treatment to reduce pain in Ipoh, Perak Update @ August 2013- The actual name is call Origin Point Medicine/therapy invented by Dr Chang Chao Han from Taiwan. I came across this couple who operated out of their own home to treat pain using traditional method which is translated as "ancient point source treatment method" 原始点疗法.  The couple does not charge any fees but accept ang pau (w...
Spread the love
  • 1

Leave a Comment

+ 1 = 10