The glycemic index measures how a food that contains carbohydrates increases blood glucose. Foods are classified according to their comparison with a reference food: glucose or white bread. A food with a high GI raises blood glucose more than a food with a medium or low GI.
The range of the glycemic index is the following:
Low GI = 55 or less Medium GI = 56 – 69 High GI = 70 or more
Food with low GI (55 or less)
Most fruits Vegetables without starch Legumes, peas and beans taste (white, black, pink, kidney, lentil, soy, almond, peanut, walnut, chickpea) Most intact grains such as wheat, millet, oats , rye, rice, barley) Small Seeds (sunflower, flax, pumpkin, poppy, sesame, hemp) Nuts such as walnuts, almonds, cashews, peanuts Oatmeal (rolled or cut with steel), oat bran Whole-grain pasta products
Medium GI Foods (56-69)
Whole wheat bread, rye and pita Quick Oats Brown rice and basmati. White sugar or sucrose, unpeeled boiled potato, grape juice, cranberry juice Raisins, plums, banana figs, pineapple, muesli
High GI (70 or more)
White bread or bagel Corn flakes, puffed rice, bran flakes, instant oatmeal Short-grain white rice, rice paste, macaroni and cheese mixture Pumpkin pretzels, rice cakes, popcorn, crackers Glucose (dextrose , grape sugar), corn syrup with high fructose content, Extruded breakfast cereals Maltose and malt dextrin White potato Pretzels Dates
Your body will digest foods with low GI, which will make you feel full longer and allow you to eat fewer calories without feeling hungry. Adding a low GI food to a meal will reduce the glycemic index of the entire meal.
Adverse effects on the health of high glycemic index foods.
Eating foods with a high glycemic index causes a sudden increase in the level of glucose in the blood. Our bodies do not like extremes. To cope with the sudden rise in blood glucose levels, the pancreas will produce a large amount of insulin: insulin converts glucose into the blood in other forms for storage.
The high amount of insulin produced causes the blood glucose levels to suddenly become blocked, and this makes one feel very hungry, even if one has eaten shortly before. This is why eating high glycemic index foods, especially refined and processed foods such as soft drinks, sugary foods and beverages, as well as polished grains, often causes serious weight problems, since it fuels the cycle of eat-hunger-eat-hunger.
Frequent intake of foods with a high GI not only reduces the body's sensitivity to insulin, but also overloads the pancreas and causes long-term degenerative diseases, such as diabetes.
They also raise triglyceride levels in the blood. In addition, frequent and sudden increases in blood glucose levels increase oxidative damage to the heart, which contributes to the development of heart disease.
Cancer – the consumption of white bread and sugar-rich cereals for breakfast over a prolonged period increases the risk of cancer; It is also well known that cancer cells eat sugar. All the above factors are direct causes of many serious diseases, such as obesity, heart disease, diabetes and cancer.
Reasons to have foods with low glycemic index.
Foods with low glycemic index are extremely good for health.
Appetite control – Foods with low GI help keep you full for longer periods of time. This helps with weight loss and maintaining a healthy weight.
It keeps insulin and blood sugar levels under control. – low glycemic index foods decrease the body's need for insulin and, as a result, also help maintain adequate blood sugar levels.
Insulin sensitivity – Foods with low GIs help maintain and even increase the insulin sensitivity of tissues, significantly reducing the risk of getting type 2 diabetes; For those who already have diabetes, it can help control the condition.
Protect against various heart diseases – a low glycemic index diet reduces cholesterol and triglyceride levels and protects against various heart diseases.
Put you in a better mood – the mood is determined by a neurotransmitter known as serotonin and different food products can suddenly increase serotonin levels or reduce them in a few seconds. Low glycemic index foods help maintain a uniform level of blood sugar and stimulate a gradual increase in the level of serotonin; Therefore, keep your mood optimistic and balanced.
Increase the body's energy level. – low glycemic index food products are digested relatively slowly than high glycemic index foods and, therefore, are able to energize the muscles of the body for a prolonged period of time.
A small effort to make the right food choices will help you live a healthier and happier life forever.
Read the full article "How the glycemic index of food affects your health", written by Mrs. Tripty Bansal on Practo.com here: https://www.practo.com/healthfeed/how-glycemic-index-of- food-effects -your health-24150 / post
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