The term glycemic index classifies food products depending on how they increase blood sugar levels. Knowing the glycemic index will be useful not only to people with diabetes. It is also a significant help when composing a menu for overweight and obese people.
Thanks to little effort, you can not only reduce your body weight, reducebody fatand lower the BMI index - calculate your BMI index, but you can first of all take care of your he alth and minimize the risk of developing in the future of a serious chronic disease -diabetes . If you already have diabetes, thenglycemic indexshould be the basis for composing meals.
What is the glycemic index?
The term glycemic index (GI) was used for the first time in 1981 and was intended only for diabetics, and its extended definition was introduced by the FAO / WHO only in 1997. It is used to classify food products depending on the extent to which they increase the level of glucose in the blood after their direct consumption. IG only refers to carbohydrates as neither protein nor fats make your glucose spike. This concentration is known as glycemia. On average, its size ranges from 4.5-5.5 mmol / l, and after eating a meal rich in carbohydrates, it can even increase to 6.5-7.2 mmol / l. So - the higher the glycemic index of a given product, the faster the blood glucose level rises after its consumption.
Glycemic index of products and sugar level
The situation when the glucose concentration in the body is too low is called hypoglycemia, while when it is too high, we are dealing with hyperglycemia, which is a very unfavorable phenomenon. When it occurs, the body reacts on its own to restore the appropriate level of glucose. The pancreas begins to increase insulin secretion, which causes blood glucose to enter muscle and fat tissue. Consuming products with a low glycemic index causes a slow increase in blood glucose levels, which contributes to low insulin secretion, which in turn has an impact on the faster use of the body's fat reserves and simultaneous weight loss.
Recommendation fordiabetics: eating foods with a low glycemic index
Hyperglycemia is the cause of undiagnosed or poorly controlled diabetes, an extremely dangerous and insidious disease. Doctors distinguish three types of diabetes (1, 2 and gestational diabetes), but the second type accounts for 85-95% of all cases. The most important symptom of diabetes mellitus is an increase in blood glucose levels. Depending on the severity of the disease, it may only occur immediately or independently of carbohydrate consumption. Other symptoms include pollakiuria, increased thirst, polyphagia, ketonuria, blurred vision, and dry skin. The risk of type 2 diabetes can be minimized through a proper diet, maintaining a constant, he althy body weight, consumption of omega-3 unsaturated fatty acids and the right amount of fiber. Physical activity is also necessary. The American Diabetes Association, in its guidelines for the prevention of diabetes, also mentions moderate alcohol consumption as preventive measures (an excess of alcohol, on the other hand, is quite the opposite). The recommendations also include the consumption of foods with a low glycemic index.
Knowledge of the glycemic index of products will be useful in composing a diet
It is impossible to remember the values of the glycemic index of all food products, but it is worth remembering about a few regularities that will be useful in composing a he althy diet. It is worth knowing that products eaten raw have a much lower glycemic index than processed products - boiled, stewed or fried. You should give up white bread in favor of whole grains, which contain a lot of fiber, vitamins and trace elements, and have the ability to lower blood glucose levels. Fiber itself also delays the conversion of carbohydrates, and also makes it easier for glucose to enter the cells. The time of eating the dish is also important. The faster you eat, the faster glucose is absorbed into your blood.
The he alth pyramid shows the approximate level of the glycemic index of food products
The approximate level of the glycemic index is approximated by a specially created three-layer nutrition pyramid, which indicates what products should be eaten. All products are divided into three groups: low glycemic index (55 or less), medium index (56-69) and high glycemic index (70 and more). The basis of the list are fruits, vegetables, legume seeds, lean meat and fish, as well as low-fat dairy products. Its next floor islow-processed cereal products - pasta, groats, whole grain flakes and wholemeal bread. The last level of the list is white bread, potatoes and sweets. This is a contractual level, as nutritionists suggest eliminating these products from the menu altogether. Nutritionists recommend eating products whose GI does not exceed 60.