The glycemic index (GI) is a valuable tool for understanding how carbohydrates affect our bodies. Knowing this index can help in choosing nutrient- rich foods that maintain stable blood sugar levels , thus promoting better overall health.
What is the glycemic index?
The glycemic index is a measure that assesses how quickly the carbohydrates in a food raise blood glucose levels after ingestion . On a scale of 0 to 100, a high GI means that glucose is released quickly into the bloodstream, while a low GI indicates a slower release.
It is important to note that each individual can react differently to the same foods due to their unique metabolism. In general, foods such as white bread have a high glycemic index (GI), while green vegetables or legumes have a low GI.
The impact of food preparation on the glycemic index
Cooking and processing
Cooking plays a crucial role in the variation of the glycemic index . Cooking processes alter the structure of foods, making them easier to digest and increasing their GI. For example, raw carrots have a GI of around 16, but when cooked, this index climbs to 47. Cooked potatoes have a high glycemic index , while raw or lightly cooked vegetables can maintain a low glycemic index .
Similarly, processing food (pureeing or juicing, for example) makes carbohydrates more easily absorbed, which raises their glycemic index (GI). A raw apple has a GI of 35, but its juice exceeds 40.
Food association
Food combinations can also influence the glycemic index (GI) of a meal. For example, combining carbohydrates with protein, fat, or fiber slows down glucose absorption. Adding fiber-rich green vegetables to a carbohydrate source can therefore lower the overall GI of the meal.
Low GI foods: always better for your health?
Choosing low-GI foods doesn't automatically mean better health. For example, a baked potato has a GI of 95 , although it's a better nutritional choice compared to a soda with a GI of 63.
However, studies show that a diet rich in high GI foods could lead to insulin resistance, thus increasing the risk of type 2 diabetes. It is therefore recommended to favour foods with a moderate GI as part of a varied diet.
Glycemic load: a better measure?
Glycemic load (GL) is often considered a more relevant indicator than the glycemic index alone, as it takes into account both the quantity of carbohydrates and their GI . GL considers both the amount of carbohydrates consumed and their GI, thus providing a more complete picture of the impact of food on blood glucose levels.
To calculate the glycemic load (GL), multiply the glycemic index (GI) of the food by the amount of carbohydrates in the serving and divide by 100. A GL below 10 is low, between 11 and 19 it is moderate, and above 20 it is high. For a whole day, a total GL below 80 is considered low, while above 120 it is high.
A low daily glycemic load can help manage glucose levels, thus reducing feelings of hunger between meals.
Carbohydrates and sugars: what's the difference?
Nutritional information tables often distinguish between "carbohydrates" and "of which sugars." This reflects the different types of carbohydrates found in foods:
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Simple carbohydrates: such as sucrose, fructose and lactose. They are found mainly in fruits, milk and refined sugar.
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Complex carbohydrates: include starches and fibers found in bread, pasta, rice, and vegetables.
This distinction helps consumers understand the detailed composition of foods and their potential impacts on blood glucose levels.
How to incorporate low GI foods into your diet?
Select the right sources of carbohydrates
To adopt a healthy diet based on low glycemic indexes , it's important to choose products like whole-wheat bread or cereals with a low glycemic index . These foods, rich in fiber and with a moderate glycemic impact, help stabilize blood glucose levels and prevent weight gain . Here are a few suggestions:
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Green vegetables
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Legumes such as lentils and chickpeas
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Fresh fruit (avoiding very ripe fruit)
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Whole grains such as oats and quinoa
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Nuts and seeds
By structuring your meals around these foods, you can stabilize your blood glucose levels and improve your energy throughout the day.
Adopting new preparation habits
Modify your cooking methods to maintain a low glycemic index. Avoid overcooking food and try to consume more raw or lightly cooked fruits and vegetables. Also, choose whole grains over refined grains to fully benefit from their nutritional advantages.
A focus on foods and glycemic indexes
Foods with a low glycemic index, such as oatmeal, whole-wheat bread, or sweet potatoes, are good choices for a balanced diet. Their slow digestion contributes to a more stable blood sugar curve and limits insulin spikes. Carbohydrate-containing foods like white rice or legumes can also be included in moderation.
Furthermore, healthy fats and complete proteins help reduce the overall glycemic impact. Finally, checking if a fruit is ripe or choosing foods with a medium glycemic index can also be a good ranking criterion for meal planning.
Ultimately, understanding and monitoring the glycemic index of the foods you eat can be an effective approach to optimizing your nutrition and supporting your overall well-being. Adopt smart eating habits and enjoy the benefits of balanced blood sugar.
