What we’ll cover:

• What the Glycemic Index (GI) is and how it works
• How GI classifications impact your body and health
• Examples of foods and drinks within the GI scale

What Is the Glycemic Index (GI)?

‍In part one, we discussed how carbohydrates break down into glucose, and then fuel the body. However, the type and amount of carbohydrates you consume can influence whether they benefit or impact your health. This is where the Glycemic Index (GI) comes in.GI ranks carbohydrate-containing foods based on how they affect blood sugar levels. It categorises foods into low GI (slow glucose release) and high GI (quick glucose release). Understanding GI can help you make smarter choices about the carbs you eat.

Here are examples of foods based on their GI classification:

Low GI Foods:

• Whole Oats 
• Sweet Potatoes
• Apples
• Quinoa, Wild Rice
• Wholegrain pasta
• Chickpeas
• Nuts & Seeds
• Yoghurt (Unsweetened)
• Non-Starchy Vegetables (e.g spinach, bell pepper, broccoli)

Medium/High GI Foods:

• Instant Oatmeal
• Potato crisps 
• Apple juice
• White Rice
• White Pasta
• Sweet corn
• Sugary cereals, granola, muesli
• Ice Cream
• Baked and Roasted Starchy Veg

How GI works and it’s impact on your body

The Glycemic Index (GI) categorises carbohydrates based on how they impact our blood sugar levels.

When you consume high GI foods:

• Blood sugar levels spike as glucose floods your system.
• Your body responds by producing a large amount of insulin, a hormone that helps regulate blood sugar.
• This surge often leads to an insulin crash, causing blood sugar levels to plummet, leaving you feeling tired, hungry, irritable, and struggling to focus.

In contrast, low GI foods are digested more slowly, releasing glucose gradually into your bloodstream over several hours. This provides a steady and consistent energy supply and benefits such as:

• Stable insulin levels, avoiding the sharp rises and falls associated with high GI foods.
• Less strain on your pancreas, which doesn’t need to work as hard to produce insulin.
• Improved appetite control, keeping you full and satisfied for longer.

By choosing more low GI foods, you can maintain steady energy levels, reduce hunger, and minimise the risk of the sugar crashes often caused by high GI options.

How too much High GI food can be harmful‍

Regularly eating high-GI foods places a significant strain on your body. These foods cause frequent blood sugar spikes, requiring your body to release large amounts of insulin to bring levels back down. If this pattern continues over time, it can have long-term effects on your health.

When high GI foods dominate your diet:

• Your body frequently overproduces insulin to manage the spikes, leading to a cycle of sharp rises and falls in blood sugar.
• This constant demand for insulin can lead to insulin resistance, where your cells stop responding effectively to the hormone.
• With insulin resistance, glucose isn’t used efficiently for energy and is instead stored as fat, leading to increased hunger, weight gain, and a greater risk of type 2 diabetes.

In addition to weight challenges, insulin resistance can affect energy levels and increase the risk of other metabolic health issues. By focusing on low-GI foods and balancing your carbohydrate intake, you can break this cycle and support long-term health and well-being.

Summary:

The Glycemic Index (GI) helps you understand how carbohydrates affect your body. High GI foods cause quick blood sugar spikes and crashes, which can lead to hunger, fatigue, and long-term health risks like insulin resistance and weight gain.

Low GI foods provide steady energy, better blood sugar control, and improved appetite regulation. Choosing these options, as guided by your Roczen food list, supports your health and weight management goals. For personalised advice, reach out to your group or mentor.