How Is GI Related To Heart Disease?

GI stands for glycemic index, and it is a measure of how fast the sugar in a food raises one’s blood sugar level compared with glucose.

A recent study conducted by the American College of Cardiology Foundation suggested that people should go low on the GI in order to reduce the risk of developing heart disease. The study was carried out on the food intake of over 17,000 people over a period of 5 years. It was found that those who ate large amounts of high GI foods increased their risk of developing heart disease.

GI ranks carbohydrate foods on a scale of 0 to 100, calculated according to the rate at which they break down and convert to glucose in the body. The higher the GI value, the more it raises the body's sugar level when it is digested. A GI value of 70 and above is considered high.

People consuming food of high GI value are prone to weight gain and diabetes This is because meals with high GI (hence high carbohydrates) tend to increase blood sugar levels, suppress good cholesterol and predispose one to obesity and diabetes. All of these are risk factors for heart disease.

The findings from the study also suggested that people taking foods with high GI-value may end up with colon and breast cancers. Nevertheless, more research needs to be done to be certain.

Foods with high GI value breaks down more quickly in the body, thus raising one's blood-glucose levels at a faster rate. Some of the favorite foods prefered by most people ranks high on the GI, for example, white bread (70), doughnuts (76) and cookies (77).

On the other hand, low-GI foods break down more slowly in the body so the blood-sugar levels raise at a steadier pace. People consuming low-GI foods can sustain energy levels for a longer period of time and do not feel hungry easily. This will actually prevent overeating and overweight in the long run. Soy beans (18) and beans (29) are two good examples of low-GI foods.

Researchers at Hammersmith Hospital in the UK have also found that eating 1 additional low-GI item per meal helps lower one's blood-sugar levels.

Paying attention to the type of foods we eat is not enough, we should also gauge the quantity. For example, white rice is the main food for most Asians. If one wants to take extra rice during the meal, then he or she should cut down the amount of dessert he or she intends to eat after the meal. Alternatively, they may consider replacing white rice with wholemeal bread, if they are comfortable with wholemeal bread.

How About Low GI Diet?

GI stands for glycemic index. It is a measure of how fast the sugar in a food raises one’s blood sugar level compared with glucose.

Using glucose that has a GI value of 100 as the reference, GI is a standardized system which runs from 0 to 100. Measurement of GI started in 1980s after its invention by Dr. David J. Jenkins of the University of Toronto in 1981.

It is believed that eating carbohydrates that release their sugar content slowly would

• satisfy one’s appetite,
• give good energy levels, and
• hopefully help one to lose weight.

Research shows that it will benefit people with diabetes type 1 and type 2.

There are 3 categories of GI:

• Low GI (55 or below)
• Moderate GI (56 - 69)
• High GI (70 or above)

The table below shows GI values of some common foods.

It is interesting to note that certain foods with low GI value are not necessarily healthy. For instance, roasted/salted peanuts do contain certain amount of salt, while healthy foods that we are advised to eat more are not necessarily of low GI, for example, wholemeal bread.