The Importance of the Glycemic Index
The glycemic index (GI) is used to categorize foods according to their glycemic response, the quantity of the food from which sugar rises in blood.
Understanding the glycemic index
Glucemics is the rate of glucose, therefore sugar that furnish the body in energy, but the surplus is stored in muscle or converted to fat.
The index is comparable to that of pure glucose. The quicker the food is digested and the glucose it contains absorbed, the higher will be high its index.
It is considered low below 55, average between 55 and 70, high above.
Vegetables have a low index such as dairy products. Potatoes can have an index higher than sweetened products. The GI of meat is near zero.
Significance for health and regime
In the case of diabetes, the GI is particularly crucial. To control blood sugar, the pancreas must secrete insulin and that is easier when the digestion is slower.
A low index is also favorable to avoid overweight as it is against the cardiac risk.
It is not enough to reduce fats and sugars to prevent overweight, but we must also avoid foods high in GI.
- Eating foods rich in fibers: oatmeal, beans, lentils.
- Cook pasta al dente (less time).
- Vinegar and lemon juice are considered low GI.
- Apples are a fruit of choice.
- See the list of foods to lower glycemic index.
The Montignac's method
It is a way to improve food and balanced diet. Foods are considered according to their percentage in carbohydrates, lipids, proteins and their nature.
Those who have a high carbohydrate rate (pasta, potatoes, bread, etc..) are selected according to their lowest glycemic index.
For foods rich in fat, choosing those that are rich in saturated fatty acids and polyunsaturated, the Omega 3.
Reduce saturated fats: butter, meat.
Proteins are also selected for their complementarity.
- Comparison of 4 Diets of Varying Glycemic Load on Weight Loss and Cardiovascular Risk Reduction in Overweight and Obese Young Adults.
Conclusions of the study:
"Both high-protein and low-GI regimens increase body fat loss, but cardiovascular risk reduction is optimized by a high-carbohydrate, low-GI diet."
- Determination of the glycemic index of foods. (Search for "glycemic index").