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 with greater insulin production to regulate it.

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

Falling 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 also the source of many health problems, including cardiovascular diseases and diabetes.

 

The GI value is primarily determined by the carbohydrate content of the 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 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 very likely to fall into the high GI group.

 

GI diet

The more low-GI foods or dishes made from them you consume, the more consistently you can maintain your blood sugar level, avoid sudden ravenous hunger, eliminate your sugar addiction, and easily keep your eating under control.

By supporting the GI diet with regular sports activity, anyone can get rid of excess weight and put their life on a healthier path. 

Reduce the glycemic index of foods!

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, oil seeds, or simply use alternative ingredients with a lower GI value.

By increasing cooking time, the GI of starchy foods continuously increases, as 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, then it can be classified as good.

Try to choose the majority of the foods you consume 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
S.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
Almond	10g	25	15	60	20	0.7

 

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

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

 

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 wheat bread.
• Legumes: Beans, lentils, chickpeas.
• Dairy products: Milk, natural yogurt, kefir, cottage cheese, cheeses.
• Oilseeds: Almonds, walnuts, cashews, pistachios.

 

Medium GI foods (GI 56–69)

They raise blood sugar levels moderately, so it's important to pay attention to their quantity.

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

 

High GI foods (GI ≥ 70)

Fast-absorbing carbohydrates that require sudden insulin secretion.

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

 

Important factors

Preparation method and processing can significantly alter the values.

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

 

 

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