The glycemic index chart is a guide to how quickly different foods raise blood sugar. Each food item is rated on a scale where pure glucose is considered 100. Foods with a low glycemic index value increase blood sugar more slowly, while foods with a high glycemic index cause a faster rise. The glycemic index table is especially useful for diabetics and those who want to make informed choices about healthy eating. It is divided into three main categories: low GI (55 and below), medium GI (56-69) and high GI (70 and above).
The concept of glycemic index comes up constantly when it comes to healthy nutrition. HThose who give even a little thought to losing weight,as much as the amount of calories in them, glycemic indexHe knows that is also important. This concept, which was initially developed for diabetics, has over time turned into important information that those who want to lose weight should know. So what is the glycemic index?
What is the Glycemic Index?
The glycemic index GI is the name given to the system that measures the effect of carbohydrates on blood glucose levels. When blood sugar spikes suddenly, the pancreas immediately begins to secrete large amounts of insulin hormone to lower blood sugar. Insulin lowers blood sugar rapidly. You start to feel sluggish. You need to eat something to regain energy.
These spikes and drops in blood sugar have a huge impact on emotions and energy levels. To be healthy and full of energy or maintain weight, you need to know how to balance blood sugar.
We can tell from the glycemic index whether the type of carbohydrate in a food is released slowly or quickly. Glycemic index, The capacity of a food to increase blood sugar after it is taken into the body. Foods with high glycemic index raises blood sugar fast, glycemic low index foods slow raises or balances.
Have you ever thought about why when you eat sugary foods you get hungry faster and you feel scratched in your stomach? Here is the reason for this glycemic index... Foods with a high glycemic index It is digested quickly, makes you feel hungry faster and you eat as you eat. Conversely, the low ones keep you full longer. These stabilize blood sugar, provide weight control and even prevent fat storage.
Glycemic index Firstly, in 1981, Prof. Dr. It was developed by a group of researchers led by David Jenkins. As a result of the research conducted to determine the best foods for diabetics, glycemic index list it was seen that everyone can benefit from the classification In this way, diabetes,cardiovascular diseasesIt was determined that the weight could be reduced and weight control could be achieved.
This classification is based on the effect of pure glucose on blood sugar. Glucose is the type of sugar that raises blood sugar the fastest. That's why glucose glycemic index It is 100. Other foods are valued between 0 and 100 accordingly.
A food glycemic index value the higher it means, the faster your blood sugar will rise after eating. One factors affecting the glycemic index value of food It can be listed as follows;
Factors Affecting the Glycemic Index
Cooking method: Cooking food makes it easier to digest glycemic index increases.
Physical form of food: Foods covered with a fibrous layer, such as grains and legumes—the layer creates a barrier to digestion—are digested more slowly, thus reducing their glycemic index.
Type of starch it contains: Amylase and amylopectin are types of starch in foods. For example; Foods containing amylase, such as legumes, have a low glycemic index value. Foods with high levels of amylopectin, such as wheat flour, have a high index.
Fiber: Water-soluble types of fiber lower the glycemic value of food. Like apples and oats…
The amount and type of sugar it contains:Foods containing natural sugar have a lower glycemic index. However, it seems a little difficult to find this type of food these days.
Natural and refined sugar are used together in most of the products sold as natural sugar. For example; natural honey glycemic value It is 58. But most honey on the market glycemic index it will come out much higher.
Low glycemic index Do not eat every food. The low ones may have high fat content. For example; potato chips glycemic value It is lower than boiled potatoes, but its fat content is very high. If you want to lose weight, you should pay attention to these.
How is the Glycemic Index Calculated?
Glycemic index calculationThe values used are as follows:
0-55 Low glycemic index foods
56-69 Medium glycemic index foods
70-100 High glycemic index foods
If you want to lose weight glycemic index You need to eat foods that are 50 or less. Glycemic index You should avoid foods that are over 70. You can eat 50 to 70 foods by mixing them together.
What is the Glycemic Load?
When you eat a meal containing carbohydrates, your blood sugar level rises and falls rapidly. How much it rises and how long it stays high depends on the quality of the carbohydrates as well as the quantity.
Glycemic Load (GL)Combines both quantity and quality of carbohydrates. It is also the best way to compare the blood glucose values of different types and amounts of foods.
Of a particular food or meal glycemic load The following formula is used to calculate its value:
Glycemic Load = Glycemic index x Carbohydrate (g) content, per serving ÷ 100.
For instance, a glycemic value of apples It is 38 and contains 13 grams of carbohydrates.
Glycemic load = 38 x 13/100 = 5
Potato glycemic index It is 85 and contains 14 grams of carbohydrates.
Glycemic load = 85 x14 / 100 = 12
Therefore, your potato glycemic effectWe can estimate that the glycemic effect of apples will be twice as high. Glycemic indexSimilarly to glycemic loadcan be classified as low, medium, or high:
Low glycemic load: 10 or less
Medium glycemic load: 11 to 19
High glycemic load: 20 or more
Daily for general health glycemic loadYou should aim to keep ü below 100. Glycemic load It is a slightly more detailed calculation and gives more detailed results about the effects of food on blood sugar. However, in general, about the effect of food on blood sugar glycemic loadrather than skin glycemic index values are taken into account.
Benefits of Low-Glycemic Index Foods
Foods with a low glycemic indexIn addition to providing blood sugar control, diets with nutrients also have other health benefits.
They don't get hungry quickly.
They do not cause a sudden rise in blood sugar, they keep it constant.
They provide fat burning, not muscle and water loss.
They keep the energy constant.
They prevent emotional fluctuations.
They reduce the risk of getting diabetes.
They reduce insulin secretion. Insulin not only regulates blood sugar, but also determines when and how body fat is stored. Thus, fats are burned more easily and their storage becomes more difficult.
Thank you very much, it was very helpful.