GI = Glycemic Index

GI value: After eating a food containing 50g of sugar, relative to eating 50g of glucose (when the baseline), the proportion of blood glucose in the body rises.   

We set the amount of blood sugar increase after taking glucose as the baseline, and gave a GI value of 100. Comparing other foods with it, get different GI values. Generally divide the GI value into high, medium and low:

GI value	Grade
<55	low
56 ~ 69	in
> 70	high

The GI value depends onThe speed at which food is digested and absorbed.

Basically, if sugary foods only have low starch gelantinization, such as pasta, or contain high amounts of viscous water-soluble fiber, such as whole grain barley, oats, rye, etc., The speed of being digested is slower and has a lower GI value. In addition, the ratio of "amylose / amylopectin" is also an important factor affecting the GI value. Because amylose is less likely to be combined and decomposed by digestive enzymes, the higher the ratio, the lower the GI value; beans and half-cooked rice have such characteristics.

Although there have been doubts about the use of GI values to assess the actual glycemic response in the past, after many large-scale studies and statistics, even under the interactive influence of fat and protein, the relationship between sugary foods and GI values remains unchanged.

Why is GI important? becauseThe increase in blood sugar will increase the secretion of insulin. In the long term, it will increase insulin resistance, and allow the liver to produce more low-density lipoprotein (LDL), reduce the activity of lipoproteins and the oxidation of body fat. Studies have also shown that it is high. Foods with GI value are significantly related to type 2 diabetes, cardiovascular disease, and certain cancers. Therefore, we recommend using low-GI carbohydrate foods as daily staple foods.

The picture below shows the Glycemic index of the top 20 carbohydrate foods:

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GL = Glycemic Load

GL value: "GI value per unit sugar weight" x "food amount" 
= How many grams of glucose can be caused by a single serving of food to increase blood sugar

 This value considers the two important parts of a food that will affect the increase in blood sugar at the same time: quality (Glycemic index) and quantity (how much carbohydrates a food contains). Generally speaking, we will also divide the GL value into high, medium and low:

GL value	Grade
<10	low
10 ~ 19	in
> 20	high

If sodailyGL value to distinguish high and low:

dailyGL value	Grade
<80	low
> 120	high

It is recommended to consume more natural foods with low GI value.

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