The Glycemic Index (GI) is a ranking if foods based on scale of 0 to 100. The ranking scale is calculated on how much effect carbohydrates consumed has on human blood glucose levels. The three main categories are:

55 and Below = Low
56 to 69 = Moderate
70 and Above = High

High GI foods will raise an individuals blood glucose levels rapidly to a high/extreme level, and they will drop after a short period of time to well below average levels- causing a wave effect. Low GI foods is the opposite in that blood glucose levels are kept to a moderate level, there will be a slight increase however it is marginal. Low GI foods keep glucose at an even, consistent rate.

How does the Glycemic Index relate to nutrition?
Depending on which food a person consumes, there will be an effect on blood glucose levels. It is the Glycemic Index which determines which food will raise these blood glucose levels, and which will keep them to a low/moderate level.

Many GI ratings are surprising, for example baked potatoes have a GI rating more than that of table sugar. Brown rice is also a food that comes in surprisingly high at a GI rating of 79, with a low GI rating option to replace brown rice as a grain is pearled barley, which has a GI rating of only 36.

Soft drinks also have some interesting results when looking at the GI rating scale, with Coca Cola (which has the perception of being high GI) coming in at 63, whereas Fanta comes in higher at 68.  It is the realising of the adrenalin hormone by the caffeine in Coca Cola which gives an individual an increased stimulus it is renowned for- rather than a rise in blood glucose levels.

How does the Glycemic Index affect the human body?
When blood sugar levels rise, the hormone insulin is produced and released by the panaceas. Insulin then transports the excess glucose in blood to working cells of the body- primarily muscles – for the production of ATP (Adenosine Triphosphate, the body universal energy currency).

By implementing a low/moderate GI food plan a person may be assisted in the prevention of Type 2 diabetes, and may assist an individual with stabilisation of mental illness such as Bi Polar disorder (Manic Depression) and Depression as a wave effect in moods could trigger such illness if already present.

Glycemic Index affect on human body weight
Choosing a low GI breakfast will keep you fuller for longer as blood glucose levels will stay controlled rather than waved. The advantage of this is that a person will be more likely to eat less large (binge) meals 2 or 3 times in the remainder of the day, and tend towards 5-6 moderate meals; therefore increasing the chances of weight loss. A high GI breakfast will make a person full at first, but soon after they will feel flat and empty, and then will pursue another large high GI meal.

Options for low GI breakfasts include muesli with low fat milk toped with yoghurt and sliced fruit, fruit salad with natural yoghurt, poached eggs on low GI toast(wholemeal) with spinach, tomato and mushrooms.

However, a consumption of a high GI product either before or after training can assist in the production of weight loss. Before training a high GI product will increase your natural levels of activity, allowing you to perform an intense workout which required lots of energy. After training a high GI product is said to assist with the recovery process. Various nutrition gels or energy drinks are a possible option if taking this route.

Does the Glycemic Index have a positive or negative impact on human health?
If followed as part of a lifestyle eating plan, the Glycemic Index can have a positive impact on human health. The primary benefits of a generalised low GI eating plan include:

• Control of blood glucose levels
• Controlled cholesterol levels
• Control of appetite (reducing excess eating)
• Lower risk of heart disease
• Lower risk of type 2 diabetes

It is clear that the Glycemic Index plays an important role in the health and wellbeing of individuals in the fast paces world of modern society.