Food and Nutrition notes
IEB syllabus
It contains:
Glycemic index
Glycemic load
Glucose levels
Diabetes
Coronary heart disease
High blood cholesterol
High blood pressure
Osteoperosis
Anaemia
Food allergies
Food intolerance
Eating disorders
Obesity
HIV and AIDS
Rickets
Constipation
glycemic index
GI
All carbohydrates are digested in the digestive tract and are
broken down to glucose.
Glucose is absorbed into the bloodstream and the blood glucose
level rises.
Glucose is the
Insulin, a hormone that is
BUILDING BLOCK
synthesised and secreted by the of all
pancreas, stimulates the CARBOHYDRATES
absorption of glucose from the
bloodstream to the body cells,
causing the blood glucose levels
to drop again
In the body cells, glucose is converted to energy for use in the
body.
glycemic index
(GI)
measure where a The GI value assigned to
value from 1 to 100 is
glucose is 100, because it
given to food rich in
carbohydrates, based makes blood glucose levels
on their effect on rise the quickest and the
blood glucose levels
sharpest.
All other food types are
compared to this and rated
accordingly.
, range of glucose levels
HIGH GI
70+
quick and sharp increase
The GI of a meal can be
eg: potatoes and cake
lowered by:
including whole grains,
INTERMEDIATE (MEDIUM) nuts, seeds, lentils,
56-69 benas, rice, dairy
moderate increase products, fibre and
eg: rye bread, banana most veggies
combining high-GI
foods with low-GI
LOW GI foods
55 or less
release glucose slowly and constant glucose
levels in blood
eg: tomatoes, green beans
BENEFIT OF USING GLYCEMIC INDEX
control blood glucose levels optimally
lower blood pressure, lower heart disease risk, increase HDL
cholesterol, lose weight, comtrol diet
, glycemic index foundation of SA
GIFSA
GIFSA developed a range of logos to give consumers
the opportunity to choose healthier, low-GI and
low-fat alternatives
It aims to prevent lifestyle diseases or to decrease
the symptoms in this way
Can be eaten frequently
Low fat
Low GI (less than 40)
These ratings have
Can be eaten often been approved by the
Low fat Department of Health
Low GI (less than 55)
and Welfare
Can be eaten as a special treat
Slighty higher in total fat
Intermediate GI (56-69)
Can be eaten after or during exercise
Low or moderate fat
High GI (70+)
,
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