What is the meaning of gi food?

When losing weight, you can always see the two letters GI, what are low-GI foods and high-GI foods, what do these GI foods mean? What is the definition of GI foods?

GI stands for glycemic index. Foods are generally divided into low GI foods and high GI foods. Foods with GI>75 are high GI foods, and foods with GI≤55 are low GI foods.

High GI foods are foods with a glycemic index of 70 or above.

The GI here is actually the abbreviation of glycemic index (GI), also translated as glycemic index. It was first proposed by Canadian physician Jenkins in the American Journal of Clinical Nutrition in 1981 as an effective indicator for measuring the response of carbohydrates to blood sugar. It refers to the ratio of the area under the plasma glucose tolerance curve 2 hours after ingesting 50g of carbohydrate-containing food and 50g of glucose respectively. It reflects the speed and ability of a certain food to increase blood sugar compared with glucose.

The smaller the GI of a food, the longer it stays in the gastrointestinal tract, the lower its absorption rate, the slower its glucose release, the lower its peak value after entering the blood, and the slower its decline rate, so the less it raises blood sugar.

Foods with high GI are digested quickly and have high absorption rates after entering the gastrointestinal tract. They release glucose quickly and have high peak values ​​after entering the blood, which means that blood sugar levels rise high. Therefore, the concept of GI can be used to guide the diet of diabetics and patients with digestive tract diseases. Diabetics can pay attention to choosing foods with low GI, while patients with digestive tract diseases can pay attention to choosing foods with high GI.

Foods with a low GI include

Whole grains, beans, milk, potatoes (raw or cold-processed), fruits with high fruit acid content (apples, cherries, kiwis, etc.), whole-wheat or high-fiber foods, mixed diet foods (dumplings, wontons, etc.) and fructose, etc.

GI (Glycemic Index) refers to the ratio of the increase in blood sugar after eating food to the glucose consumed. The higher the GI, the faster the sugar is digested and absorbed. Foods with a GI below 55 are generally called low-GI foods. Generally, foods with a GI value below 40 are foods that diabetic patients can eat safely.

When you eat high GI foods, your blood sugar will rise in a short period of time, and insulin will arouse the body's functions to convert the calories eaten into fat. Low GI foods are digested and absorbed relatively slowly, keeping blood sugar levels at a relatively stable state, so they can bring a longer sense of fullness. When there is no excess sugar left in the blood, people are less likely to gain weight. The GI value of soybeans is 20, and the GI value of soybeans is 30, which are healthy and nutritious low GI ingredients.

Too much high GI food will affect the body's ability to regulate blood sugar. GI theory holds that some high GI carbohydrate foods, such as sucrose and refined grains such as white rice, may cause a sudden increase in blood sugar levels and then a rapid decrease, destroying the body's ability to use insulin and process sugar.