Which is better | What does it depend on | How to lower your GI
Everything we eat raises blood sugar levels. Some foods raise it instantly, some act gradually. This ability of foods is called the glycemic index.
The glycemic index for diabetics is the basis on which the further development of the disease depends.
This indicator is also important for those who want to lose extra pounds, and for athletes, and simply for people who care about their health.
High, medium and low — which is better?
Initially, the term glycemic index was introduced in medicine to develop a menu for diabetics. Then it was used in sports and dietetics.
Thanks to it, a wide variety of diets for weight loss have been created.
It is the GI that allows us to know how quickly the glucose from the food we eat will enter the bloodstream.
Depending on the glycemic index, all foods can be divided into three subgroups: with a low index up to 40, with an average value up to 60, and a high value up to 100.
For type 2 diabetics, it is better to consume foods from the first group, because they are broken down very slowly in the body and do not give a sugar surge.
The low GI group forms the basis of the daily diet.
These are tomatoes, greens, cabbage, milk and dairy products.
What does it depend on?
The product index also depends on such indicators as:
- degree of industrial processing. The more the product is processed, the higher the index.
- degree of heat treatment;
- fiber content;
- the quality of the sugar used.
It is known that high consumption of food with a high glycemic index leads not only to the development of diabetes, but also increases the risk of developing certain cancers and heart diseases.
How to lower your GI?
The index is a statistical value, and it is impossible to calculate it “by eye”.
There is a complete food table with the GI. It includes the meanings of fruits, cereals, meat and ready meals. But there are some “tricks” that will allow you to determine the final index of the finished dish. It:
- Product category. Naturally, if it is sweet, the GI is high, cereal dishes are medium, and if the product does not contain carbohydrates, it is low.
- The degree of product fragmentation. This applies to all grains. The larger, the smaller the index.
- Duration of storage of products containing starch. For example, fresh bread has a higher index than day old bread. Therefore, it is recommended to store bread in the refrigerator.
- Culinary processing. For example, fresh vegetables have a lower GI than cooked ones.
With these simple tips, you can avoid sugar spikes.