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8 things to know about the glycemic index

 8 things to know about the glycemic index

Since the 1980s, it has been used to categorize foods according to their effect on blood sugar or blood sugar levels. A very important fact when you want to be slim and healthy.

What does the glycemic index measure?

The glycemic index (GI) measures the ability of foods to raise blood sugar levels. Carbohydrates that cause blood sugar to rise sharply and quickly have a high glycemic index. Those with little effect on blood sugar have a low glycemic index. The maximum degree of glucose or pure sugar (sucrose), the index of which is 100, is considered a standard measure.

What does the glycemic index change?

We're no longer counting calories, we're no longer talking about slow sugars, which are supposed to provide energy little by little, and fast sugars, which are quickly digested and converted into fats, but just... IG. Candy, chips or lentils, this classification pertains to all foods containing carbohydrates, and worries many of the ideas received. The most "at risk" foods are not necessarily the ones we thought.... For example, dark chocolate, despite its delicious sweet flavor, does not raise glucose levels much (due to its fat content). The same goes for fruit...

What are the effects of high blood sugar on the body?

Once the blood sugar level rises, insulin secretion is stimulated. Le travail de cette hormone consiste essentiellement à maintenir un niveau de sucre stable et constant dans le sang (1 g par litre environ) et à representativeer le surplus dans les cellules pour qu'elles le brûlent et le transforment en cette énerutilise everyday. So far, so good. But this is spoiled if the flow of sugar exceeds energy needs because whatever is not stored is stored as fat, stored wherever there are fat cells (fat cells), and in particular in the stomach. ...

Can you calculate the glycemic index yourself?

No, determining the exact glycemic load of food is a rather complicated process, because not all of them have a stable carbohydrate value. Admittedly, this depends on the nutritional composition of course (carbohydrates, fats, fibres, etc.), but many other factors such as the method of cultivation, preparation or cooking change the situation by modifying the molecular structure. Raw, grated carrots have a relatively low glycemic index of 16, but this rises to 47 when cooked. Associations also play a role: a dessert crushed on an empty stomach does not have the same glycemic index that is tasted at the end of a meal, after eating vegetables and cereals.

What are the foods with a low glycemic index?

At the bottom of the scale are many fruits (oranges, apples, pears, peaches, grapes, kiwis, etc.), all vegetables, legumes (peas, lentils, dried beans), whole milk, yogurt, white cheese, wholemeal pasta, brown rice...

What about high rates?

The palm of course goes to white sugar, sweets, white bread and pastries. With 95 points, baked or mashed potatoes are misplaced, followed by soda (68), beer (66) or white rice (64).

Should foods with a high glycemic index be excluded?

No, but we can limit their consumption, being careful not to eat them in isolation, but to associate them with foods with a medium or low glycemic index, to balance food intake ... and produce less fat.

Where can I find a list of glycemic indicators?

We can refer to the glycemic index tables developed by nutrition experts, for example those of Jenny Brand Miller, Professor of Human Nutrition at the University of Sydney, who is considered a global specialist in the glycemic index.


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