The effect of the Glycemic Index on blood sugar levels

The higher the glycemic index (GI) of a food, the more it raises blood sugar levels, to which the body reacts by producing more insulin in order to regulate it.

Following significant insulin production, blood sugar levels drop suddenly, causing fluctuating blood sugar.

The dropping blood sugar quickly causes hunger, which forces a person to eat again, and the vicious cycle continues, leading to rapid weight gain.

In addition to obesity, fluctuating blood sugar levels are the source of numerous health problems, including cardiovascular diseases and diabetes.

 

The GI value is primarily determined by the carbohydrate content and the composition of carbohydrates in a given food.

The more protein, fat, and fiber it contains—even in the case of relatively higher carbohydrate content—the lower its GI value will be, as these slow down the absorption of carbohydrates.

However, foods that contain a lot of carbohydrates but little protein, fat, and fiber are highly likely to belong to the high GI group.

 

GI Diet

The more low-GI foods and dishes made from them you consume, the more evenly you can keep your blood sugar levels, avoiding sudden bouts of ravenous hunger, eliminating your sugar addiction, and enabling you to easily keep your eating under control.

By supporting the GI diet with regular physical activity, anyone can shed excess weight and steer their life in a healthier direction. 

Reduce the glycemic index of your meals!

Proteins, fats, and fibers all slow down the breakdown and absorption of carbohydrates, so you can make your higher-GI foods healthier by increasing the proportion of these ingredients. 

You can enrich your meals with vegetables, oilseeds, or simply use alternative ingredients with a lower GI value.

By increasing the cooking time, the GI of starchy foods continuously increases, and so does their blood sugar-raising effect.

Therefore, when preparing potatoes, pasta, or rice, reduce the cooking time!

 

Rule of thumb

If the Carbohydrate/Fiber ratio is less than 5, it can already be categorized as good.

Try to choose the bulk of your consumed foods from this category!

 

Carbohydrate/Fiber ratio (C/F)

Food	Carb.	Prot.	Fiber	Fat	GI	C/F
Rice	28g	2g	0.3	0.3	64	93
Potato	26g	3g	3g	5g	75	8.7
Apple	17g	0.4	3.6	0.3	38	4.7
Lentils	12g	9g	8g	0.4	26	1.5
Almonds	10g	25	15	60	20	0.7

 

Based on these examples, you will be able to easily calculate the carbohydrate/fiber ratio for any food you want.

If you found the above useful, incorporate it into your routine, and teach others as well!

 

Low-GI foods (GI ≤ 55)

These foods are absorbed slowly and provide a long-lasting feeling of fullness.

• Vegetables: Broccoli, cauliflower, spinach, cucumber, tomato, carrot (raw).
• Fruits: Apple, pear, orange, strawberry, peach.
• Grains: Barley, bulgur, quinoa, oatmeal, buckwheat, whole-grain bread.
• Legumes: Beans, lentils, chickpeas.
• Dairy products: Milk, plain yogurt, kefir, cottage cheese, cheeses.
• Oilseeds: Almonds, walnuts, cashews, pistachios.

 

Medium-GI foods (GI 56–69)

They moderately raise blood sugar levels; it is worth paying attention to their quantity.

• Fruits: Banana, mango, pineapple, honeydew melon, raisins.
• Grains: Brown rice, basmati rice, couscous, porridge.
• Vegetables: Sweet potato, boiled potato, beetroot, corn.
• Other: Honey, unsweetened fruit juices.

 

High-GI foods (GI ≥ 70)

Rapidly absorbed carbohydrates that require sudden insulin secretion.

• White base ingredients: White bread, white rice, bakery products made from white flour.
• Potatoes: French fries, mashed potatoes.
• Breakfast cereals: Corn flakes, puffed wheat/rice, sugared muesli.
• Sweets: Granulated sugar, glucose, cakes, sweet biscuits, dates.
• Fruits: Watermelon, grapes (certain varieties).
• Drinks: Sugary sodas, beer, certain liqueurs.

 

Important factors

Preparation method and level of processing can significantly modify the values.

For example, overcooked pasta or pureed foods have a higher GI than al dente pasta or whole vegetables.

 

 

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