Low Glycemic Index Foods List pdf
The glycemic index is a ranking of foods that contain carbohydrates or sugars. They are classified based on their ability to raise blood sugar levels in the human body. When a person’s glycemic index is too high, they can face various health problems, which become chronically dangerous. The glycemic load is the way to correlate the glycemic index of a food, so that foods that contain sugar do not become a poison for their consumer. By knowing how much blood sugar the body needs each day to function properly, consumers can take care of their health and not have to struggle all the time.
Glycemic Index Values
Each food contains different blood sugar levels. The glycemic power of each food is measured directly during digestion. The GI of a food is given in relation to a reference food, which is white bread known as pure glucose, with an index of 100. The GI of a food is said to be high when it exceeds the glucose value pure. The glycemic indices of foods are classified into three categories: low, medium and high.
The glycemic index of a food is said to be low, when it is less than or equal to 55. It is the GI of most fruits, green vegetables, cereals, rice, chocolate, milk and dairy products, meat, oilseeds… .
The glycemic index is medium when it is between 55 and 70. This is the case of all wholemeal products, wholemeal bread, white rice, honey, potatoes and some fruits such as bananas, apricots, figs…
Above 70, the glycemic index is high. This value corresponds to the GI of white bread, peeled potatoes, French fries, dates, white sugar and chocolate bars.
The higher the glycemic index of a food, the higher the blood glucose level after digestion, which is why people with diabetes watch their diet.
Variation factors of the glycemic index
If two people eat the same food, their bodies may react differently because the glycemic power of foods varies depending on several factors.
The physical state of food is one of the factors that influence its glycemic power. A liquid food and a solid food do not have the same glycemic index, for example, eating an apple is not the same as drinking a glass of apple juice.
The way food is cooked plays an important role in the variation of its GI. The temperature, the time, the addition of fat can vary the glycemic power. The way you consume food can also change its glycemic power.
What is the glycemic load of a food?
If the glycemic index provides information on the quality of carbohydrates, the glycemic load takes into account the amount of carbohydrates ingested. The glycemic index of a food gives the effect of the absorption of a fixed amount of this food on the glycemic load, however, it does not represent the amount of carbohydrates ingested when eating a typical serving of that food. To address this issue, the term glycemic load was introduced.
To know the effects of a food with carbohydrates on the body, it is necessary to know both the glycemic index of the food and the amount ingested. The glycemic load is calculated by multiplying the GI of a food by the amount of carbohydrates in a serving of that food and dividing by 100. If the result is less than or equal to 10, the glycemic load is said to be low. If it is between 10 and 19, it is said to be moderate. Greater than or equal to 20, the CG is high. It is better to follow a diet with a low GL to avoid health problems such as diabetes, cardiovascular problems or obesity.
What foods to prioritize?
The higher the glycemic index, the more quickly the food raises the blood sugar level, this immediately leads to a high secretion of insulin, which lowers the blood sugar level, therefore, a food with a High GI causes a rapid drop in blood sugar levels as a result of insulin action. When blood sugar drops, the feeling of hunger increases.
To maintain a balance in insulin secretion, hyperglycemic foods should be consumed in moderation. Quick-cooking rice, white bread, and bananas are foods with a high GI, which should be avoided, especially if you have diabetes or follow a special diet. Instead, prioritize low GI foods like oatmeal, dried figs, or green beans, as well as all meat and fish.
In athletes, the glycemic index of a food can influence performance. Before making efforts tense, it is advisable to consume foods with a high index to produce sugars that are essential for the effort. For a long training session, low GI foods are best suited because they cause a slower but longer-lasting release of energy. After the effort, the consumption of foods with a high GI facilitates and accelerates recovery.
Low Glycemic Index Foods List pdf
The glycemic index table, according to Pr Jennie Brand-Miller who is recognized as the international specialist of the glycemic index of the little guide, which contains the glycemic index and glycemic load of more than 70 foods.
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