Glycemic index (GI), also known as a glycemic index, is the rate at which a carbohydrate-containing food increases blood sugar levels. To determine that the amount of carbohydrates is not only important, it is also quick to digest and absorb these are of paramount importance to help control the burger, anxiety, increase the feeling of fullness and regulate blood sugar.
The glycemic index helps control diabetes, reduce weight more easily and is important for athletes, providing information on foods that help them get energy or recover energy reserves.
- Foods with a glycemic index below 55 have a low glycemic index and are generally the healthiest.
- Those between 56 and 69 have a moderate glycemic index and foods with values of 70 have a high glycemic index.
- And should normally be avoided in diet or consumed in moderation.
The value of the glycemic index of foods is not calculated on the basis of a ration, it is a comparison between the amount of carbohydrates in a food versus glucose, with a glycemic index of 100.
The table lists the following low-fat foods, of medium and high glycemic index but consumed by the general population:
It is important to remember that it is necessary to prepare foods with low glycemic index, which reduces the accumulation of fat in the body, increases the feeling of satiety and reduces amber, while the amount of food you need to eat will depend on the calories that the individual should consume during the day, since it is important to help a nutritionist perform a personalized nutritional assessment and indicate how many portions to eat.
The glycemic index of whole foods is different from the glycemic index of isolated foods, because when digesting a food, food is mixed and has different effects on blood sugar, as foods are rich in carbohydrate-free foods such as bread, frying, soft drinks and snacks, they will have a greater ability to raise blood sugar , which has adverse health effects such as weight gain, cholesterol and triglycerides.
On the other hand, a balanced and varied food containing rice, chips, raw meat, olive oil and meat will have a low blood sugar rate and maintain stable blood sugar, offering health benefits.
A good suggestion to balance food is always to include whole foods, fruits, vegetables, nuts like mani and maraon, and protein sources such as milk, yogurt, meat and meat.