The rate at which carbohydrates in foods increase blood sugar is called Glycemic Index (GI). Even if foods contain equal amounts of carbohydrates, their blood sugar-increasing effects are different from each other. The reason for this is that carbohydrates in foods pass through the digestive system and are absorbed at different speeds.
Factors affecting the Glycemic Index:
- The way food is cooked (such as frying, baking, grilling)
- Type of carbohydrates
- Fiber ratio of foods
- Salt amount of foods
- Solid or liquid nature of foods
- Amount of fat and protein consumed while consuming carbohydrates
- These are factors that affect the glycemic index.
Foods with a low glycemic index cause the stomach to empty later and blood sugar to rise more slowly.
Glycemic index of foods It varies between 0-100 units. If the glycemic index of a food is less than 55, it is considered low, if it is between 56-85, it is considered medium, and if it is above 85, it is considered high.
GI Values of Some Foods
High GI (> 85)
- White Bread
- Potato
- Banana
- Raisins
- Honey
- White rice
- Corn
- Carrot
- Kornflex, muesli
- Crackers, Biscuits
- All sugary drinks
- Molasses
GI Medium (56-85)
- Dry beans
- Whole wheat bread
- Raisins
- Fresh orange juice
- Oats
- White noodles
- Chips
- Bulgur
- Oat biscuits
Low GI (<55)
- Apple
- Apricot
- Yogurt-milk
- Red beans-green lentils
- Grapefruit
- Orange
- Chickpeas
- Fresh beans
As the fiber content of foods increases, the rate of emptying of the stomach is delayed and the ability to increase blood sugar decreases. Therefore, instead of white bread, bran (whole grain) bread, rice. Instead, it is recommended to consume foods with low glycemic index and high fiber content, such as bulgur. Instead of consuming foods with high glycemic index alone, pro Consuming foods containing protein and fat will cause the GI to rise more slowly.(For example, instead of consuming bananas, such as banana milk or banana + yoghurt..)
- SAMPLE DIET LIST WITH LOW GLYCEMIC INDEX
Breakfast: 1 Slice of white cheese
1 Boiled egg
5-6 olives
Tomato, Cucumber, Green pepper
Snack: 1 Apple +2 Walnuts
Lunch: 1 Plate Vegetable Meal
1 Bowl of Yoghurt (200 grams)
6 Tablespoons of Bulgur Rice or 2 Slices of Whole Grain Bread
Salad (Olive Oil + Lemon)
Snack: 1 Glass of Milk (200 ml) + 1 Handful of Raw Almonds
Dinner: 1 Bowl of Vegetable Soup
150 Grams of Red or White Meat
1 Slice of Whole Grain Bread
Plenty of Salad (Olive Oil) +Lemon)
Snack: Glass of Kefir (200ml) or 1 Peach
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