Glycemic Index (Diabetes Week 10)

Question 1

What is the glycemic index?

Answer 1

GI is a value given to CHO containing foods to reflect differences in postprandial glycemic response
* A measure of how fast and hoe high a food will raise blood sugar

Question 2

How is GI calculated?

Answer 2

Gi is calculation by using the AUC and comparing the value to a standard (either glucose or white bread) over a 2-hour period
* expressed as a percentage
* the more you eat the higher the GI and the higher the glucose response

Question 3

Why does GI differ between CHOs?

Answer 3

• CHOs are digested and absorbed at different rates
• The longer the transit time the lowr the rise in blood glucose (BG)
• Low GI foods have a longer gastric emptying and intestinal transit times

Question 4

Factors attributing to differences in GI

Answer 4

• Chain length and composition of the CHO
• the ratio between amylose and amylopectin
• Presence of insoluble and solbule non-starch fibre
• cell structure of the CHO after food preparation and processing

Question 5

How to lower GI

Answer 5

• Choose attributes of food that lower glucose digestion
• Choose low GI foods
• spread food over the day
• Keep log of blood glucose and see how different foods effect sugar levels

Question 6

What can lower glucose digestion?

Answer 6

• protein
• fat
• fibre
• acidity

Question 7

Lower glycemic index foods to choose

Answer 7

• vegetables, fruit and low fat milk products have a low GI
• Plan meals with grains and starches from the low and medium GI list

Question 8

How to spread food over the day

Answer 8

Want to keep peaks as low as possible
* 3 meals each day
* importance of breakfast
* If more than 4-6 hours apart, have a CHO snack
* include small amount of protein at al meals

Question 9

GI content of food

Answer 9

• Low GI (55 or less): choose most often
• Medium GI (56-69): Choose more often
• High GI (70 or more): Choose less often

Dont need to know #s but need to know some low, med and high food

Question 10

Factors that effect GI

Answer 10

• type of starch
• fructose content (↓ insulin secretion and can cause insulin resistance)
• grain and starchy vegetable variety
• viscosity of fibre (both good but soluble is a bit better)
• ripeness (↑ GI)
• food processing
• acid content