Low glycemic Index Products
Studies show that a diet based on low glycemic index (GI) products can help to reduce the risk of chronic diseases such as coronary heart disease, diabetes, obesity, and colon cancer. What is the glycemic index and what are low-value products?
What is the glycemic index?
The glycemic index identifies how individual food products are influencing the increase in blood glucose levels. With it you can calculate how quickly carbohydrates contained in food are converted into glucose circulating in the body. The glycemic index value is calculated for 120 minutes after ingestion of 50 grams of available carbohydrates (excluding dietary fibre). The result is expressed as a percentage and indicates the glycaemic level. The glycemic index only applies to foods that contain carbohydrates.
The products are divided into low, medium or high glycemic index. The breakdown is as follows:
- Low glycemic Index – 0 – 55
- Average Glycemic Index – 56-69
- High glycemic Index – 70 and above
Glycemic index-What does it mean?
The intake of carbohydrate-containing products results in an increase in blood glucose that reaches a maximum of about 30 minutes and gradually within 90-180 minutes returns to the fasting level. During this time, glucose is penetrated into the tissues in the body. However, if the elevated glucose levels persist longer and the decrease to its initial state is slower or is still at a higher level it is determined as a reduced glucose tolerance. This is due to a weakened glucose response. Products that are defined as those with low glycemic index are slowly digested and absorbed, which causes the glucose concentration to be raised in the field as the sugar is released gradually.
Products with low glycemic index – what are the benefits?
Studies have shown that a diet based on low glycemic index products promotes the reduction of total cholesterol and the amount of triglycerides in the body. Moreover, it affects the metabolism of adipose tissue and the centre of satiety, which is why it can be part of a reduction diet. By eating the grass more slowly, the hunger does not get too early. Maintaining low levels of insulin in the blood prevents the accumulation of fat and makes it easier to process its energy supply. A diet consisting of products with low glycemic index, prevents overweight, obesity, heart disease or diabetes.
Low glycemic index – what to eat?
The fledged meal should consist of:
- Carbohydrates (e.g. dark bread, rough groats, basmati rice, whole grain pasta)
- Proteins (e.g. fish, meat, eggs, milk and its products)
- Fat (e.g. sandwich butter, olive oil for salads)
- Vegetables/fruits – they are a source of vitamins, minerals and fiber that m.in.
- Slows down the transition to blood sugar.
A diet based on low glycemic index products is characterized by greater consumption of raw vegetables and fruits, legumes, products from whole grains and soluble dietary fibres. The influence of fiber depends on its type. Soluble fibre increases the viscosity of the digestive content in the gastrointestinal tract which slows down its movement and weakens the effects of enzymes, delaying digestion. The result is a slight increase in blood sugar. Rich in soluble fiber are, eg. Legume seeds, oats, barley.
It is useful to know that the degree of product crushing, maturity, heat treatment time and high meal temperature increase the value of the glycemic index. The Apple mousse will have a larger IG than the fresh Apple, the same applies to the hot meal and slightly ostudzonego (the latter has a smaller IG).