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What We Will Cover:
The Glycemic Index
As discussed in part one, carbohydrates are food or drink items which at a molecular level are broken down into glucose (energy) for fuel to be used by the body. However, the type of fuel you use and the amount will determine if the essential macronutrient will work for or against you. When looking at differentiating the type of carbohydrate, this is where the glycemic index comes into play.
The glycemic index (GI), formerly known as simple and complex carbs. Is the way in which various items are placed into the high impact or low impact category in terms of glucose spikes. When you consume any form of carbohydrate there will be a process taking place which breaks down the carbohydrate into glucose. High GI food (aka simple carbohydrate) and low GI food (aka complex/fibre rich carbohydrate) examples are provided below:
Glycemic Index Example Breakdown
Low GI Foods
Medium/High GI Foods
How The Index Works And The Impact It May Have On You
The higher the item is on the GI scale, the faster the rate of absorption and conversion into glucose. Consuming foods with a high glycemic index (GI) triggers a rapid increase in blood sugar levels. In response, your body must work hard to produce larger amounts of insulin to correct these levels. This process frequently results in an excessive insulin being released, which subsequently causes blood sugar levels to plummet sharply. As a consequence you may experience what many describe as a ‘sugar crash’, which includes symptoms such as fatigue, irritability, hunger, headaches and difficulty concentrating.
Foods lower on the scale will break down at a slower rate, gradually releasing glucose into the body and facilitating a steady release of insulin over the course of several hours. These factors mean that there is no insulin spike. No spikes means no crashes and thus reduces the demand on the pancreas to provide insulin.
When you consistently consume more carbohydrates than your body uses through moving and physical activity, it creates a prolonged high demand for insulin. Over time, this constant production of insulin can cause your body to become less responsive to it - a condition known as insulin resistance. As a result, glucose from your food isn’t effectively used as it should be for energy. Instead, your body starts to convert the glucose into fat for storage, which creates a demand for more glucose in the form of hunger and cravings, which in turn leads to weight gain and type 2 diabetes.
Conclusion
In summary, carbohydrates are crucial for energy, breaking down into glucose to fuel our bodies. However, the impact of carbs depends on their type and amount you consume. The glycemic index (GI) helps us understand how different carbs affect blood sugar levels. High-GI foods give a quick energy boost but can lead to crashes and increased hunger, while low-GI foods offer a steady energy release, keeping you satisfied longer and avoiding sharp insulin spikes.
Depending on the protocol and food list prescribed by your clinician,how you manage your carb intake can affect your overall health. Consistently eating high-GI foods can lead to insulin resistance over time, raising the risk of type 2 diabetes and weight gain. The table of food provided in this article is not exhaustive, so if you are unsure of the classification of your chosen food/drink, check your prescribed food list or reach out to your group/mentor who can support you with this.