What Is The Glycemic Index Of Foods?

The glycemic index was discovered about 30 years ago and is used to classify foods based on the rate at which they raise blood glucose levels. In this article we explain everything you need to know about it and how to use the glycemic index.

The glycemic index is a parameter that has gained importance in recent years, especially for diabetics. However, its usefulness is not limited to diabetics.

This parameter measures the ability of a food to raise blood sugar levels. Blood sugar is the amount of glucose in the blood that occurs after the digestion of carbohydrates in foods.

What is the glycemic index?

To properly understand the glycemic index, it is important to first talk about diabetes. Diabetes is a disease that affects blood sugar levels. This happens because the body doesn’t produce insulin or can’t use it properly. Insulin helps glucose get into cells.

When a person has diabetes, the excessively high blood glucose can cause significant damage over time. Many studies link diabetes to the development of, among other things:

• heart disease
• eye problems
• kidney disease

The glycemic index was developed to reduce this problem because it allows people to regulate blood sugar levels. Knowing this index of different foods allows one to choose the most suitable food according to the state of health and needs.

For example, a diabetic mainly needs foods with a lower glycemic index. However, when someone suffers from hypoglycemia (a potentially life-threatening condition characterized by low blood sugar), they need other products with a higher index.

How is the glycemic index constructed?

In short, we can say that this index is a numerical expression that indicates how much blood sugar will rise after eating a particular food. It’s actually a simple lab test. Nowadays you can look up the glycemic index of foods on various websites.

It is used to determine the rate at which carbohydrates are broken down and released into the blood as glucose. It is measured on a scale from 0 to 110.

• From 0 to 55 is a low index.
• Between 56 and 69 is an average value.
• 70 to 110 is a high glycemic index.

The higher the value, the faster the blood sugar level will rise. Diabetics should try to avoid strong glucose spikes. Therefore, it is helpful for them to plan meals and eating times while keeping this index in mind.

The variation of the glycemic index

The glycemic index of foods varies depending on factors such as preparation and method of consumption. For example, juice has a higher glycemic index than fruit in its natural state.

As we mentioned above, this parameter can help people to plan their meals. However, there are many other influencing factors, such as glycemic load. That is why it is important to consult a dietitian before starting a diet.

Also, the glycemic index of a product varies due to certain factors. For example, in the case of fruits or vegetables, this parameter increases as the food ripens. The preparation and form of consumption also influence the index. Interestingly, even the way of baking bread can influence this index.

So how food is prepared can change the index. The length of time that pasta is cooked determines whether the index is higher or lower. Pasta al dente has a lower index than pasta that has been cooked longer.

Conclusion

The glycemic index is a useful parameter in certain situations, such as for diabetics, which allows them to control their blood sugar spikes after eating food. Fiber generally lowers the index of a food. For example, some of the most recommended foods include:

• legumes
• vegetables
• most fruits in their natural form

On the other hand, it can help people to know how to help someone who has low blood sugar. In this case, choosing a high-index product such as dextrose will help these people raise their blood sugar quickly.

However, it is best to consult a doctor or dietitian to learn more about the problem before making any decisions that affect your diet.