Everything you need to know about the glycemic index.

You have certainly heard of slow sugars and fast sugars. Unfortunately, these notions are both wrong. To understand the effect of the carbohydrates you consume on your body, you need to look at the glycemic index of your foods. So what is the glycemic index? Should we favor low or high GI foods? What foods to choose?

What is the glycemic index?

The glycemic index (GI) is an index specific to each food which measures its ability to increase your blood sugar, that is to say the sugar level in your blood.

Difference between glycemic index and load.

The glycemic load (CG) takes into account the glycemic index of each food but also the quantity ingested. Glycemic load = (GI of food x Amount of carbohydrates (g)) / 100

Summary.

The glycemic index only takes into account the quality of carbohydrates while the glycemic load will also look at the quantity of carbohydrates you consume.

How to interpret the glycemic load: high CG if >20 moderate CG if 11 < CG < 20 low CG if <10 Just like the glycemic index, we must favor a moderate to zero glycemic load (CG = 0) At Feed., l The glycemic index varies between 22 and 30 depending on the different formats and recipes.

Factors that influence the glycemic index.

The glycemic index of a food will depend on its fiber content but also on its cooking.

The impact of soluble fiber on the glycemic index.

The more soluble fiber a food contains, the lower its glycemic index. Oatmeal, barley and legumes, for example, have a low glycemic index. On contact with water, the fibers contained in these foods will form a viscous gel. The latter will slow down the arrival of the food bolus (meal) in your intestine. This phenomenon causes a slowdown in the absorption of these carbohydrates, which therefore limits the increase in blood sugar (blood glucose level) after your meal.

The impact of cooking on the glycemic index.

Cooking the starch is also taken into account in determining the glycemic index of your foods. Starch gelatinizes when cooked in the presence of water. This type of cooked starch is more easily digested and reduced to glucose by digestive juices. The greater the gelatinization of the starch, the higher the glycemic index of your food. This is why al dente pasta has a lower glycemic index than more cooked pasta.

Table of foods according to their glycemic index.

Foods with a low glycemic index.

The glycemic index of a food is considered low if it is less than 55.

Foods with a medium glycemic index.

The glycemic index of a food is considered average if it is between 55 and 70.

Foods with a high glycemic index.

The glycemic index of a food is considered high if it is greater than 70.

Why favor foods with a low glycemic index?

Eating foods that contain simple or complex carbohydrates automatically causes your blood sugar levels to rise. In response to this phenomenon, the pancreas will secrete insulin to allow the entry of glucose into the cells and prevent sugar from accumulating in the blood (hyperglycemia). The higher the glycemic index of a food, the more quickly and sharply the blood sugar level will rise and the more insulin your body will have to release. If you consume too many foods with a high glycemic index over the long term, you could suffer from a loss of insulin sensitivity in your body's cells. Your cells will respond less effectively to the insulin signal and will therefore bring in less glucose. This constant and excessively high sugar level in the blood is dangerous and can lead to many complications such as type 2 diabetes.

Diabetes.

Diabetes is a chronic disease characterized by high blood sugar levels; otherwise called hyperglycemia. There are two types of diabetes: type 1 diabetes and type 2 diabetes.

Type 1 diabetes.

This type of diabetes occurs most often in children and young adults. It is less common than type 2 diabetes. In fact, these people will produce very little or no insulin due to an autoimmune disease which partially then completely destroys the pancreas. The mechanisms for adjusting blood sugar levels therefore do not work.

Type 2 diabetes.

With 4% of the French population affected, it is the most widespread diabetes. First, insulin resistance is observed over a period of time. This situation will gradually lead to the exhaustion of your pancreas.

Did you know ?

A diet too rich in high GI and fatty foods are the main causes of the onset of type 2 diabetes. In addition, insulin resistance is aggravated by excess fatty tissue, particularly present in cases of overweight. and obesity.

Weightloss.

Insulin allows the body's cells to capture sugar circulating in the blood for use; that is to say transform it into energy or store it in the form of glycogen depending on the cells. The secretion of insulin promotes all forms of storage such as that of sugar but also lipids in the liver or in fat cells (in the form of triglycerides) and therefore promotes the gain of fat mass. In addition, a rapid increase in blood sugar (or hyperglycemia) most of the time leads to a rapid drop in blood sugar (hypoglycemia). These so-called reactive hypoglycemias are responsible for fatigue and cravings often satisfied by the consumption of sugary and/or fatty snacks which can promote weight gain in the long term.

In summary.

The glycemic index is an index specific to each food which measures its ability to increase your blood sugar, that is to say the sugar level in your blood. The glycemic index is considered low if it is less than 55.

The glycemic index is considered average if it is between 55 and 70.

The glycemic index is considered high if it is greater than 70. The role of insulin is to reduce the sugar level in the blood and send it to the cells. In type 1 diabetes, the pancreas does not make enough insulin due to an autoimmune disease. In type 2 diabetes, the pancreas is exhausted due to excessive insulin secretion over several years (dietary hygiene involved).