No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods. It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision.
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Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Digesting and absorbing carbohydrates The digestive system breaks down carbohydrates in foods and drinks into simple sugars, mainly glucose. The glycaemic index GI The glycaemic index GI is a way of ranking carbohydrate-containing foods based on how slowly or quickly they are digested and increase blood glucose levels over a period of time — usually two hours. These ranges, along with some example foods, include: low GI less than 55 — examples include soy products, beans, fruit, milk, pasta, grainy bread, porridge oats and lentils medium GI 55 to 70 — examples include orange juice, honey, basmati rice and wholemeal bread high GI greater than 70 — examples include potatoes, white bread and short-grain rice.
For instance, although both ripe and unripe bananas have a low GI less than 55 , an unripe banana may have a GI of 30, while a ripe banana has a GI of Fat and acid foods like vinegar, lemon juice or acidic fruit slow the rate at which the stomach empties and slow the rate of digestion, resulting in a lower GI.
Cooking and processing can also affect the GI — food that is broken down into fine or smaller particles will be more easily absorbed and so has a higher GI. Foods that have been cooked and allowed to cool potatoes, for example can have a lower GI when eaten cold than when hot for example, potato salad compared with hot baked potato.
This is important, as most foods are eaten as part of a meal and this affects the GI value of foods. For example, eating cornflakes a higher GI food with milk a lower GI food will reduce the overall effect of the cornflakes and milk meal on blood glucose levels. Glycaemic Load GL The amount of the carbohydrate-containing food you eat affects your blood glucose levels.
However, because their GIs differ the apple is low while the baked potato is high , their GLs also differ, which means the baked potato will cause the blood glucose level of the person eating it to rise more quickly than the apple. GI and exercise Eating low GI foods two hours before endurance events, such as long-distance running, may improve exercise capacity. Using the GI as a guide to healthy eating The GI can be considered when choosing foods and drinks consistent with the Australian Guide to Healthy Eating , but there are limitations.
Choosing between high and low GI foods The best carbohydrate food to eat varies depending on the person and situation. For example, people with type 2 diabetes or impaired glucose tolerance have become resistant to the action of insulin or cannot produce insulin rapidly enough to match the release of glucose into the blood after eating carbohydrate-containing foods.
This means their blood glucose levels may rise above the level considered optimal. The published GI database is not an exhaustive list of foods, but a list of those foods that have been studied. Many healthy foods with low GI values are not in the database.
The GI value of any food item is affected by several factors, including how the food is prepared, how it is processed and what other foods are eaten at the same time. Also, there can be a range in GI values for the same foods, and some would argue it makes it an unreliable guide to determine food choices.
A GI diet prescribes meals primarily of foods that have low values. Examples of foods with low, middle and high GI values include the following:. Commercial GI diets may describe foods as having slow carbs or fast carbs. In general, foods with a low GI value are digested and absorbed relatively slowly, and those with high values are absorbed quickly. Commercial GI diets have varying recommendations for portion size, as well as protein and fat consumption. Depending on your health goals, studies of the benefits of GI diets have produced mixed results.
Results of a year study that tracked the diets of , men and women were published in Researchers found that diets with a high GL from eating refined grains, starches and sugars were associated with more weight gain.
Other studies show that a low GI diet may also promote weight loss and help maintain weight loss. However, data from another study indicated a substantial range in individual GI values for the same foods. This range of variability in GI values makes for an unreliable guide when determining food choices. Studies show that the total amount of carbohydrate in food is generally a stronger predictor of blood glucose response than the GI.
Based on the research, for most people with diabetes, the best tool for managing blood glucose is carbohydrate counting. Some clinical studies have shown that a low- GI diet may help people with diabetes control blood glucose levels, although the observed effects may also be attributed to the low-calorie, high-fiber content of the diets prescribed in the study.
Reviews of trials measuring the impact of low- GI index diets on cholesterol have shown fairly consistent evidence that such diets may help lower total cholesterol, as well as low-density lipoproteins the "bad" cholesterol — especially when a low- GI diet is combined with an increase in dietary fiber. Low- to moderate- GI foods such as fruits, vegetables and whole grains are generally good sources of fiber. One theory about the effect of a low- GI diet is appetite control.
The thinking is that high- GI food causes a rapid increase in blood glucose, a rapid insulin response and a subsequent rapid return to feeling hungry. Low- GI foods would, in turn, delay feelings of hunger. Clinical investigations of this theory have produced mixed results. Also, if a low- GI diet suppresses appetite, the long-term effect should be that such a diet would result over the long term in people choosing to eat less and better manage their weight.
The long-term clinical research does not, however, demonstrate this effect. In order for you to maintain your current weight, you need to burn as many calories as you consume. To lose weight, you need to burn more calories than you consume. Weight loss is best done with a combination of reducing calories in your diet and increasing your physical activity and exercise.
Selecting foods based on a glycemic index or glycemic load value may help you manage your weight because many foods that should be included in a well-balanced, low-fat, healthy diet with minimally processed foods — whole-grain products, fruits, vegetables and low-fat dairy products — have low- GI values.
For some people, a commercial low- GI diet may provide needed direction to help them make better choices for a healthy diet plan.
The researchers who maintain the GI database caution, however, that the "glycemic index should not be used in isolation" and that other nutritional factors — calories, fat, fiber, vitamins and other nutrients — should be considered. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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What is GI? GI scores. Share on Pinterest Whole fruit typically has a lower GI score than fruit juice. Low GI foods. High GI foods. Share on Pinterest Foods such as white rice, white bread, and white pasta typically have a high GI score.
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