The basis of the Glycemic Index is the rate of digestion of all carbohydrates and is determined from eating the amount of a particular food that provides 50 grams of carbohydrate, and then measuring its effect on blood glucose levels. Example: three large apples will provide a total of 50 grams of carbohydrate. All foods have therefore been compared to 50 grams of glucose, which has been given an arbitrary score of 100. So a GI score of 70 means a food with 50 grams of carbohydrate raises the blood glucose levels around 70% of what 50 grams of glucose would do.

High glycemic foods are quickly converted to blood glucose and low glycemic foods are more slowly converted to blood glucose. Interestingly enough, sugar has a lower GI than bread and the potato. This has caused restrictions on people with diabetes to be relaxed; they can now include some sugar in their diets.

The glycemic index can be confusing and is NOT the best way to determine the quality of a food. If you eat plenty of wholesome food that has been minimally processed, such as fruits, vegetables and whole-grain cereals, and have an occasional treat, your diet is likely to have a low glycemic index.

Scientists generally agree that low GI foods such as legumes, vegetables and whole grain breads may help prevent type 2 diabetes and heart disease and are more filling and lower in calories than are high GI foods.

Key point: the GI of all the foods you eat at each meal get averaged out to be a blend of all of them. How often do you eat only one food at a time? That's why the GI for a specific food is not as important as what you are eating in general.

Research has shown that the glycemic index of the food or meal eaten before a sport won't make a big difference in performance. The key is that you eat enough carbohydrate before exercise so you have glycogen available when you need it.

Studies done where athletes exercised to exhaustion often showed that low GI foods improved endurance. However, the GI score of what you eat AFTER a workout or competition can make a BIG difference.

Experts recommend that athletes consume only food and drink with a high Glycemic Index immediately after exercise so they can access glucose quickly. Because sugars generally have a moderate to high GI, they will be easily digested and absorbed into the blood. The exception to this is fructose which is easily absorbed but slowly converted to glucose for muscle contraction. This is why it is used sparingly in sports drinks.

Avoid drinks claiming they have a low GI; athletes need the sugars during exercise, as well as when the exercise is over. Jelly beans have a GI of 78, are very convenient, and are popular blood glucose replacers in sports such as cycling, rugby, football, basketball and soccer (although they are not particularly high in nutrients, and should only be used for this short-term purpose).

Science indicates that moderate to high GI foods consumed after exercise are converted into muscle glycogen easier than low GI foods. However, if you have longer than 24 hours between training sessions or competitions, the GI seems less important because the main concern for the athlete is to eat great-tasting foods rich in carbohydrate rather than being too concerned with the glycemic index of their meal.

Unless you are a diabetic or hypoglycemic under strict orders from your physician or dietitian, why add GI to the list of things you need to keep track of to get the best foods? Nutripoints is much easier to use and tells you so much more about the quality of the food. Nutrient-dense foods give you more nutrition per calorie, leading to increased nutritional intensity at the cellular level. This, along with proper training, is the best way to reach peak physical performance!