A "sweet" conversation topic for 2-3
minutes to prevent sudden blood sugar spikes and dips:
The glycemic index in the simplest terms, the potential of a food containing carbohydrates (sugar) to raise blood sugar can be defined as.
Sugars exist in nature in different forms. It consists of the combination of tea sugar (sucrose), glucose (grape sugar) + fructose (fruit sugar), which comes to mind in the first place. Sugars in the structure of fruits are in the form of fructose. As it is found in foods such as potatoes and rice, we call starch those with larger molecules and complex structures.
After the food is taken into the body, it is broken down into nutrients such as protein, carbohydrate (sugar) and fat as a result of digestion. Sugars, one of these nutrients, are the most important group that meets the energy needs. In addition, sugars, which are the only food source for our brain, are present in different proportions in foods.
The glycemic index value of a food is calculated as the percentage value of the blood sugar response 2 hours after the food is eaten, relative to the response shown by the standard bread. To formulate:
Glycemic index value has been found to be correlated with diabetes, obesity and other chronic metabolic diseases related to them. The concept of index has been more controversial recently. Sudden increases in blood sugar trigger the secretion of insulin hormone from the pancreas, which is the balancing mechanism in the body. Insulin is the hormone responsible for the uptake of sugar from the blood into cells and the storage of fat. These sudden increases in blood sugar will result in sudden decreases due to the balancing mechanism, and since this cycle will trigger the feeling of constant hunger, it may also lead to chronic diseases such as obesity and therefore diabetes (diabetes), metabolic syndrome.
Glycemic index classification:
< 40 very low, &nb sp;
40-55 low,
> 70 defined as foods with high glycemic index..
The concept of "glycemic load" has also taken its place in the literature, since the effects of the portion amounts of foods consumed at meals on blood sugar are important together with the concept of glycemic index. The concept of glycemic load is used to show the effect of amount of a carbohydrate-containing food on blood sugar. Even if a food has a high glycemic index, its glycemic load may be low when the amount consumed is low. For example, carrot is a food with a high glycemic index, but the concept of glycemic index indicates the effect of a food containing 50 grams of carbohydrates on blood sugar. However, 6 medium carrots containing 50 grams of carbohydrates are not generally eaten at once. In fact, the glycemic load resulting from consuming 1 medium carrot containing about 8 grams of carbohydrates is low. For this reason, besides the glycemic index of a food, it is extremely important to determine the glycemic load of that food.
Glycemic Index Values of Some Foods:
White bread------------- : 100
Bulgur -------------------- : 65
Rice-- --------------------- : 83
Spaghetti------------------- : 66
Egypt---- ------------------- : 87
Root vegetables ------------- : 70-116
Legumes ---------- : 20-60
Dairy products --------------- : 46-52
Skimmed milk----- ------------ : 46
Whole milk-------------------- : 43
Ice cream--- --------------- : 52
Fruits----------------- : 34-93
Banana-- --------------------- : 84
Orange------------------- : 59< br /> Orange juice----------- : 64
Apple----------------------- : 53
Sugars------------------- : 30-152
Fructose------------------- : 30
Glucose------------------- : 138
Maltose------------------- - : 152
Sucrose------------------ - - : 89
Honey---------------- ------- : 126
Yogurt------------------- : 52
Factors affecting the glycemic index value:
The fiber (pulp) ratio of the food (white bread↑, whole wheat bread↓)
Your food cold or hot consumption (kumpir↑, cold potato salad↓)
Consumption of food in solid or liquid form (juices↑, fruit itself↓)
The food is plain (↑) or eating it with protein / fatty foods (↓) is also one of the factors affecting the glycemic index.
Should we never consume foods with high glycemic index value?
It should definitely not draw thick lines. It is useful to review our consumption habits and reduce the frequency and of course the amounts. It is not rational to give advice to people that you should not consume sweets, cakes, cookies, fruit juices for the rest of your life. If we consume everything in moderation, it will be possible to maintain a happy lifestyle, not isolated from life, but intertwined with life and on the basis of a healthy diet.
Enjoy…
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