What is the importance of GI (Glycaemic Index) in our diet and the snacks that we eat on a daily basis? Understanding GI and the importance this plays in our food choices is pivotal in trying to lead a healthy lifestyle.
GI is a measure of how the carbohydrate in foods affects your blood glucose (blood sugar) levels as it is digested, absorbed and metabolised. If this happens quickly, there is a rush of glucose into the bloodstream followed by a quick fall – that’s usually caused by foods that sit higher on the GI scale. This is typically known as the sugar high followed by the “crash”. On the flipside, lower GI foods create a slower and gentler rise and fall in blood glucose.
Hiya snack bars are great for those looking for low GI foods. The combination of gram flour along with the flaxseeds, melon seeds and good fats from coconut oil make these a low GI snack. It’s the slower release of glucose into the bloodstream which suggests that low GI snacks can give you longer lasting energy. They keep blood sugar at a moderate level for a longer time than the sharp peak and fall of high GI food.
There are three definitions and measurements for GI: low, medium and high.
Here is a link to a list of foods and their GI values. This is a useful list when thinking about snacks ideas and recipes.
Who should be eating low GI?
We all need to watch the GI of our day-to-day diet, but there are a few groups that it is essential for:
People who are overweight
While not all the experts are convinced, there is evidence that lowering the overall GI of your diet by eating low GI foods may help with weight loss.
People with diabetes
Diabetics cannot control their blood sugar levels well. For both individuals who have type 2 diabetes and have diabetes in their families, it is important to have a healthy, low GI diet. It has been shown to help keep blood sugar levels under control.
People with pre-diabetes
This is where your blood sugar is higher than normal, but not high enough to count as diabetes. Healthy eating, especially low GI foods, can improve blood sugar levels and reduce your risk of developing full diabetes.
People with high cholesterol and heart disease
This is also debated, but there is some good evidence that low GI diets may help improve heart disease risk factors.
People with hypoglycaemia
Low GI foods give a lower glycaemic load and more sustained blood sugar release, so some people may find that low GI snacks are useful to get them through between meals.