The glycemic index (GI) is the rate at which a carbohydrate-containing food increases blood sugar, i.e. the amount of blood sugar. In determining this index, in addition to the amount of carbohydrates, the rate at which they are digested and absorbed is also taken into account. Knowing the glycemic index is important to help control hunger, anxiety, increase the feeling of satiety and regulate the amount of glucose in your blood.
The glycemic index allows for better diabetes control, reduces weight more easily and is important for athletes, as it provides information on foods that help obtain energy or recover energy reserves.
- The glycemic index value of foods is not calculated based on serving size.
- But is a comparison between the amount of carbohydrates in food and the amount of glucose.
- Which has a glycemic index of 100.
Foods with a glycemic index below 55 are considered low-index and generally healthier. Those with an index between 56 and 69 have a moderate glycemic index, and foods with a glycemic index greater than 70 are considered to have a high GI, and it is recommended to avoid or consume them in moderation.
The following table shows foods with low, medium and high glycemic index most commonly consumed by people:
It is important to remember that meals with a low to medium glycemic index should be consumed, as this reduces fat production, increases satiety and reduces hunger. As for the amount of food to be consumed, it will depend on the daily needs of the person and, therefore, it is important that the nutritionist is consulted to make a complete nutritional assessment so that it is possible to indicate what is recommended to eat in the day to day. See an example of a low glycemic index menu.
The glycemic index of whole foods is different from the glycemic index of isolated foods, because when you digest a meal, the food mixes and has different effects on blood sugar. Therefore, if a meal is rich in carbohydrate sources, such as bread, chips, soft drinks and ice cream, it will have a greater ability to raise blood sugar, resulting in adverse health effects such as weight gain, cholesterol and triglycerides.
On the other hand, a balanced and varied meal, including rice, beans, salad, meat and olive oil, will have a low glycemic index and will keep blood sugar levels stable, providing health benefits.
A good tip for balancing meals is to always include whole foods, fruits, vegetables, nuts such as nuts and peanuts and protein sources such as milk, yogurt, eggs and meat.