Thekey differencebetween low GI and high GI is that低GI指55岁或更少的水平,good for our health, while high GI refers to the levels of 70 or above, which are bad for our health.
Glycemic Index (GI) is an index which shows the rate of blood sugar level rising after consuming a particular meal. The standard used to measure all other food GIs is pure glucose, which gives the value of 100 by default. For ease of application, there are three identified main ranges of GI such as Low GI (55 and less), Medium GI (56-69), and High GI (70 and above). Although a food gives a particular GI value, it may deviate in a range due to various reasons such as batch or crop, methods of processing, packing and storing etc.
内容
1.Overview and Key Difference
2.What is Low GI
3.什么是高GI
4.Similarities Between Low GI and High GI
5.Side by Side Comparison – Low GI vs High GI in Tabular Form
6.概括
What is Low GI?
低胃肠道食品的血糖指数为55或更少。与其他食物不同，低胃肠道食物会缓慢增加血糖水平。之所以发生这种情况，是因为低胃肠道食品随着时间而缓慢而稳定地释放葡萄糖。它允许人体有效地使用能源。当没有过量的能量时，不需要存储能量。因此，这种食物不会导致体重增加不健康。
Figure 01: Low and High GI
Low GI food is highly recommendable for people suffering from胰岛素抵抗，糖尿病, or高血糖. This is because they essentially need to maintain low blood glucose levels and low variation. Most fresh fruits and vegetables are low GI foods. Furthermore, beans such as kidney beans, lentils, soy, peanut, chickpea, walnut, and whole grains are very good examples of low GI foods. However, low GI does not necessarily mean that thecarbohydratecontent of food is low. Hence, it is better to know the value of the glycemic load of a certain food item prior to consuming.
什么是高GI?
High GI foods have a Glycemic index of 70 and higher. When we consume high GI foods, our blood glucose level rises very rapidly. This is an intense fluctuation of blood glucose level called “sugar spike”. Due to this rapid introduction of glucose, the body cannot use the load very efficiently and tends to store it as glycogen or fat. This results in unhealthy weight gain.
图02：高GI食品 - 白面包
Moreover, high GI food consumption is dangerous for people who are suffering from diabetes, hyperglycemia and insulin resistance. However, it is advisable that people suffering from hypoglycemia (low blood sugar) should take more of high GI food in their diets in order to maintain healthy blood glucose levels. Despite having negative effects, high GI foods are suitable for situations such as after exercising, running a race, etc. where energy supply should be quick. Food such as potatoes, white bread, white rice, extruded snacks, and breakfast cereals are popular high GI foods. It is important to know that intake of high GI food can damage the liver and cardiovascular system in the long run. In some incidents, it also can affect your eyes and brains.
低GI和高GI之间有什么相似之处？
- Both low and high GI values are a relative ranking of carbohydrate in the food according to how they affect blood glucose levels.
低GI和高GI有什么区别？
Low GI refers to the level of 55 or less while high GI refers to the level of 70 or above. Thus, this is the key difference between low GI and high GI. Low GI foods increase the blood glucose level slowly. In contrast, high GI foods increase blood glucose level rapidly. Hence, this is another difference between low GI and high GI. Low GI foods do not cause weight gain, but high GI foods cause weight gain. Thus, this is also a difference between low GI and high GI.
概括– Low GI vs High GI
血糖指数是碳水化合物食品相对于它们增加血糖水平的能力的测量。基于此，有三个级别的低，中和高。低GI表示GI值55或更少，而高GI表示GI值70或更高。这是低GI和高GI之间的关键区别。低胃肠道食品对我们的健康有益，因为它们会缓慢而稳定地增加血糖水平。此外，它们不会导致体重增加。另一方面，高GI食品对我们的健康不利。它们迅速增加了我们的血糖水平。因此，它们会导致体重增加。这总结了低GI和高GI之间的差异。
Reference:
1. “About Glycemic Index.” Glycemic Index Foundation,Available here.
Image Courtesy:
1. “Glycemic” By Studio34 at English Wikipedia – Transferred from en.wikipedia to Commons (Public Domain) viaCommons Wikimedia
2. “White bread 800” By User Sannse on en.wikipedia(CC BY-SA 3.0)viaCommons Wikimedia
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