{"id":12495,"date":"2019-10-02T07:40:52","date_gmt":"2019-10-02T07:40:52","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=12495"},"modified":"2022-08-18T15:52:40","modified_gmt":"2022-08-18T13:52:40","slug":"the-fundamentals-of-the-glycemic-index-that-every-personal-trainer-needs-to-know","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/the-fundamentals-of-the-glycemic-index-that-every-personal-trainer-needs-to-know\/","title":{"rendered":"The Fundamentals of the Glycemic Index that every personal trainer needs to know"},"content":{"rendered":"<p>Some foods can cause your blood sugar spike very quickly. This happens because carbohydrates \u2013 such as refined sugars and bread &#8211; are easier for your body to change into glucose. (Glucose is the sugar that your body uses for energy). Your body finds more slowly digested carbs \u2013 such as those in vegetables and wholegrains \u2013 a bit more challenging to turn into glucose. If you eat a lot of those easy carbohydrates you&#8217;ll have a difficult time in controlling your blood sugar. The glycemic index (or GI) gives you a way to tell slower-acting &#8220;good carbs&#8221; from the faster &#8220;bad carbs.&#8221; You can use it to fine-tune your carb-counting and help keep your blood sugar steadier.<\/p>\n<p>If you eat too many refined carbohydrates, you\u2019ll be constantly eating more and more of these because you\u2019ll find that your energy levels are constantly low. In order for personal trainers to help keep their clients\u2019 energy levels up, and so assist them with getting the most out of their exercise routine, a personal trainer needs to know what types of food are low GI so that they can recommend\u00a0 how their clients should change their diets.<\/p>\n<h2><strong>What Is the Glycemic Index?<\/strong><\/h2>\n<p>The GI is a ranking scale of carbohydrates in foods in accordance with how these affect blood glucose levels. As we said earlier in this article, carbohydrates with a low <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/how-to-understand-the-gi-index\/\">GI value<\/a> (in other words, 55 or less) are more slowly digested, absorbed as well as metabolised. This means that they cause a lower and slower rise in blood glucose in addition to insulin levels.<\/p>\n<p>There are three groupings of GI:<\/p>\n<p>Individual food portion:<\/p>\n<ul>\n<li>Low: 55 or less<\/li>\n<li>Mid: 56 \u2013 69<\/li>\n<li>High: 70+<\/li>\n<\/ul>\n<p>There is a very pressing need to define the difference between a low GI diet and\/or meal as opposed to a low GI food. As a low GI food is regarded as 55 or less, the entire population has made the reasonable assumption that a diet which averages 55 or less is a low GI diet. The what the average Australian and American eats already has a GI of between 55 and 60 as we eat fruits as well as dairy products. These foods are naturally low GI.<\/p>\n<p>However, in order to reduce our risks of chronic disease, we should be aiming to lower the number of high GI foods that we eat. A GI level of 45 is a better cut-off point:<\/p>\n<ul>\n<li>Low: 45 or less<\/li>\n<li>Mid: 46-59<\/li>\n<li>High: 60+<\/li>\n<\/ul>\n<p><em>Why Do We Say 45? <\/em><\/p>\n<p>It is known, from numerous global observational cohort studies, that the daily average GI of the diet of people in the lowest 20% of the population is between 40 and 50. An average GI of 45 has been proven to have substantial health benefits in people with existing diabetes and reducing the risk of chronic diseases such as heart disease and diabetes.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-12497 size-shop_single\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/10\/shutterstock_1307266414-600x400.jpg\" alt=\"Trifocus Fitness Academy-glycemic index\" width=\"600\" height=\"400\" srcset=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/10\/shutterstock_1307266414-600x400.jpg 600w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/10\/shutterstock_1307266414-300x200.jpg 300w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/10\/shutterstock_1307266414-768x512.jpg 768w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/10\/shutterstock_1307266414.jpg 1000w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><strong>Which Foods Are Where on the GI?<\/strong><\/h2>\n<p>Below are examples of foods and where they are on the Glycemic Index:<\/p>\n<p><strong>Low-GI foods <\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <strong>Medium-GI foods <\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <strong>High-GI foods <\/strong><\/p>\n<p>rolled\/steel-cut oats\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 brown\/basmati rice\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 russet potatoes<\/p>\n<p>barley, bulgur\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 couscous\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 white bread<\/p>\n<p>butter beans and peas\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 wholemeal bread\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 cookies<\/p>\n<p>non-starchy vegetables\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 rye bread\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 breakfast cereals<\/p>\n<p>milk\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 quick oats\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 instant pasta<\/p>\n<p>sweet potatoes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 honey\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 short-grain white rice<\/p>\n<p>most fruits<\/p>\n<p>The foods that we looked at above are a good place to start if you\u2019re interested in following a low-GI diet. However when you follow this type of diet, remember that high-GI foods are not banned \u2013 you should just eat them in moderation.<\/p>\n<p>If you follow a low-GI diet you can also enjoy foods which do not contain carbohydrates, for example:<\/p>\n<ul>\n<li>meat<\/li>\n<li>eggs<\/li>\n<li>fish<\/li>\n<li>seafood<\/li>\n<li>olive oil<\/li>\n<li>butter<\/li>\n<li>herbs<\/li>\n<li>spices<\/li>\n<li>nuts<\/li>\n<\/ul>\n<h2><a href=\"https:\/\/trifocusfitnessacademy.co.za\/contact-us\/\"><strong>Contact Trifocus Fitness Academy<\/strong><\/a><\/h2>\n<p>If you are interested in knowing more about the GI index or Perhaps doing a <a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/personal-training-certificate\/\">Personal Trainer Course<\/a>. Please contact <a href=\"https:\/\/trifocusfitnessacademy.co.za\/\">Trifocus Fitness Academy<\/a> for more information.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5273 size-shop_single\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1-600x96.jpg\" alt=\"Trifocus fitness academy personal training course registration\" width=\"600\" height=\"96\" srcset=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1-600x96.jpg 600w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1-300x48.jpg 300w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1-768x123.jpg 768w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1-1024x164.jpg 1024w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/footer1-1.jpg 1250w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><iframe loading=\"lazy\" title=\"Trifocus Fitness Academy - Personal Training Diploma\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/DL2MVjea8P0?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Some foods can cause your blood sugar spike very quickly. This happens because carbohydrates \u2013 such as refined sugars and bread &#8211; are easier for your body to change into glucose. (Glucose is the sugar that your body uses for energy). Your body finds more slowly digested carbs \u2013 such as those in vegetables and&#8230;<\/p>\n","protected":false},"author":7,"featured_media":12498,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_lock_modified_date":false,"footnotes":""},"categories":[2116],"tags":[2415],"acf":[],"_links":{"self":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/12495"}],"collection":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/comments?post=12495"}],"version-history":[{"count":0,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/12495\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media\/12498"}],"wp:attachment":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media?parent=12495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/categories?post=12495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/tags?post=12495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}