The effect of the Glycemic Index on blood sugar levels

The higher the GI of a food, the more it raises blood sugar levels, to which the body responds by producing more insulin to regulate it.

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

The falling blood sugar level quickly causes hunger, which forces the person to eat again, and the vicious cycle continues, leading to rapid obesity.

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

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

The more protein, fat, and fiber it contains – even with a relatively higher carbohydrate content – ​​the lower the GI value will be, as these slow down the absorption of carbohydrates.

However, foods that are high in carbohydrates but low in protein, fat, and fiber are likely to fall into the high GI group.

GI diet

The more low-GI foods you eat, or foods made from them, the more evenly you can keep your blood sugar levels, avoid sudden hunger pangs, eliminate your sugar addiction, and be able to easily control your eating habits.

By supporting the GI diet with regular exercise, anyone can lose weight and lead a healthier life.

Reduce the glycemic index of foods!

Protein, fat, and fiber 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.

As cooking time increases, the GI of starchy foods continuously increases, as does their blood sugar-raising effect.

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

Rule of thumb

Carbohydrate/fiber = if it is less than 5, it can be classified as good.

Food Carbs Protein Fiber Fat GI S/R Rice 28 g 2 g 0.3 0.3 64 93 S.potatoes 26 3 3 5 75 8.7 Apple 17 g 0.4 3.6 0.3 38 4.7 Lens 12 9 8 0.4 26 1.5 Almond 10 25 15 60 20 0.67