The glycemic index (GI) and the speed at which blood sugar increases, it is calculated by measuring the blood sugar two hours after ingesting the equivalent of 50 grams of carbohydrates of a given food. The results obtained are compared with those obtained by ingesting 50 grams of a solution of glucose and water or white bread, this solution or white bread is assigned the highest glycemic index, ie 100.
The glycemic index of foods is measured on a scale ranging from 0 to 100. When the glycemic index of a food, which is ingested, is low, it will slowly cause blood sugar to rise, consequently when a food is ingested with a high value, your blood sugar rises quickly. Percent is used to measure the rate of glycemic increase. The analysis and study of the glycemic index were born with the aim of finding a connection between the excessive increase in blood sugar after eating meals and the general state of health that tends to worsen. The glycemic index: a scale of
content averages
- The glycemic index: a scale of averages
- Foods with a low glycemic index
- IG at 0:
- GI less than 10:
- GI between 11 and 20:
- GI between 21 and 30:
- Foods with a moderate glycemic index
- GI between 31 and 40:
- GI between 41 and 50:
- GI between 51 and 60:
- Foods with a high glycemic index
- GI between 61 and 70:
- GI between 71 and 80
- GI between 81 and 90
- GI between 91 and 100+
The glycemic index differentiates and ranks food on a scale from 0 to 100. Foods with a high glycemic index are ranked between 70 and 100. They are absorbed and digested quickly and cause a rapid rise in blood sugar. These foods are full of processed carbohydrates and sugars, which are mostly unhealthy foods.
The glycemic index is moderate when it is placed between (50-69). The glycemic index is, on the other hand, low when it is less than or equal to 55. The food with a low glycemic index makes the level of sugar contained in the blood rise and fall slowly, they generate satisfaction and satiety for longer. Lightly processed and unrefined foods that are ingested almost naturally have a lower GI than refined and processed foods. Not all foods that have a low glycemic index are healthy and good for you, in fact a nutritionist must be consulted for their reintroduction into a diet. The variation in the glycemic index of foods also varies based on other factors such as:
Cooking: If starchy foods are boiled as much as pasta, their glycemic value increases.
– Fruit or vegetable ripening: as some fruits, such as bananas, are left to ripen, their glycemic index increases –
Foods ingested at the same time: the glycemic index of a meal can be lowered if they are combined and ingested foods that have a low glycemic index with foods with a low glycemic index.
– Lifestyle, age and speed of digestion condition and influence the reaction of the human body when consuming carbohydrates. Foods with a low GI of 0 GI:
Spices and herbs (parsley, basil, oregano). GI less than 10:
Vinegar, shellfish (lobster, crab, lobster), avocado. GI between 11 and 20:
Peanut, asparagus, chard, broccoli, cauliflower, Brussels sprouts, cabbage, pickled cucumber, onion, sauerkraut, bran. green beans, beans, fennel, champignon mushrooms. endive, Belgian salad, salad (lettuce, escarole, curly, valerian, etc.), lupine, cucumber, almond, hazelnut, walnut, olive, chilli, peppers, pesto, pine nuts, pistachio, shallot, soy, spinach. GI between 21 and 30:
Garlic, yellow lentils, tomatoes, turnips, dark chocolate (> 70% cocoa), beans, strawberries, grapefruit, raspberry (fresh fruit), green lentils, blueberry, hulled barley, pumpkin seeds, peas, grapes, cocoa. Foods with a moderate GI between 31 and 40:
Soy yogurt (flavored), bread, orange (fresh fruit), chickpeas (canned), pinto beans, black beans, red beans, chickpea flour, fig (fresh fruit), cream ice cream (with fructose), sunflower ( seeds), yogurt, yeast, brewer’s yeast, sesame, poppy seeds. pomegranate (fresh fruit), apples (compote), apples (fresh fruit), dehydrated apples, peaches (fresh fruit), nectarines (white or yellow; fresh fruit), peas (fresh), peas (fresh), dried tomatoes, plums (fresh fruit), quinoa, wild rice, tomato sauce, tomato puree (without sugar), celery, linseed, tomato juice. spelled, broad bean (raw), dried fig, oat flakes (uncooked), quince jelly (sugar free), buckwheat (whole wheat; flour or bread), kamut (whole wheat), coconut milk,GI between 41 and 50:
pineapple, juice (sugar-free), cereal energy bar (sugar-free) basmati / rice, biscuit (wholemeal flour, sugar-free), persimmon, kiwi, macaroni (durum wheat flour), mango ( fresh fruit), muesli (sugar-free), quinoa-based bread, wholemeal pasta, sweet potatoes, brown rice, apple juice (sugar-free), cranberry juice (sugar-free), surimi. pineapple (fresh fruit), green banana, bananas (unripe), coconut, walnut, wholemeal couscous, wholemeal semolina, spelled flour (wholemeal), kamut flour (wholemeal), blueberry, kamut bread, toast, peas ( box), wholemeal basmati rice. tomato sauce, tomato puree (with sugar), rye (wholemeal; flour, bread) grapefruit juice (sugar-free), orange juice (sugar-free juice), grapes (fresh fruit).GI between 51 and 60:
Banana (ripe), chestnuts, chocolate powder (sweetened), ice cream (with sugar), lasagna (durum wheat), mayonnaise (industrial, with sugar), melon, honey, pearl barley, bread with milk, pizza, long rice, durum wheat semolina, canned apricots (with sugar), shortcrust pastry (flour, butter, sugar) ketchup, mango, nutella, peach (canned with sugar), red rice, mustard (with added sugar), grape juice (without sugar), sushi, noodles (well done). Foods with a high GI between 61 and 70:
Fizzy drinks, cola-based drinks, biscuits, brioches, refined sugary cereals, chocolate, stick of (with sugar), croissants, dates, rusks, gnocchi, boiled potatoes without peel, chips, chips, polenta, corn meal, ravioli (soft wheat flour) tagliatelle, fettuccine (soft wheat flour), white sugar (sucrose) dark sugar (wholemeal). pineapple (canned), beetroot (cooked), couscous, couscous, chocolate bundle, candied fruits (with sugar), jam (with sugar), muesli (with sugar, honey …), rye bread (30% rye) , potatoes cooked in their skins (in water / steamed), potatoes cooked in their skins (in water / steamed), maple syrup, sorbet (with sugar), tamarind (sweet). grapes, raisins. GI between 71 and 80
Broad bean (cooked), mashed potatoes, watermelon, melon, watermelon, wafer / wafer, lasagna (soft wheat flour), rice and milk (with sugar), pumpkin (various types). GI between 81 and 90
Gluten-free white bread, potato flakes, glutinous rice, carrots, white wheat flour, rice milk, very refined bread, popcorn, turnip, quick-cooked rice (precooked), puffed rice, rice cakes . GI between 91 and 100+
Corn syrup, beer, starch, modified starch, glucose, wheat syrup, rice syrup, potato starch (starch), baked potatoes, french fries.
