Glycemic index (GI);expresses the ability of a carbohydrate food to raise blood sugar after a certain period of time after it is eaten. The glycemic index of foods affects the slow or rapid rise of blood sugar. Glycemic index is the comparison of the blood glucose increase area created by the test food containing 50 grams of carbohydrates within 2 hours to the blood glucose increase area created by the reference foods containing the same amount of carbohydrates. In short, it is the percentage value of the glucose response shown by foods 2 hours after eating, compared to the response shown by standard bread.
Since parallels have been detected between the intake of foods with a high glycemic index and the incidence of obesity, diabetes and other chronic diseases related to these, the factors included in a healthy diet are: It is recommended that carbohydrate meals have a low glycemic index.
Factors affecting the glycemic index
1. Difference in the structure of starch: The starch molecule consists of two substances called amylose and amylopectin. Amylopectin has a branched structure. Amylose has a flat structure. Thus, a digestive difference occurs depending on the area difference between them. GI differences may occur between foods containing starch.
2. Dietary fiber: It is reported that soluble fiber has a lower glycemic effect. Because it has been shown that the viscosity of soluble fiber has a reducing effect on carbohydrate absorption.
3. Non-nutrient substances: In this group; There are substances such as enzyme inhibitors, phytates, lectin, saponin and tannin. These affect starch digestion and reduce the glycemic index.
4. Starch-protein relationship: The amount of protein in the food affects the digestion of starch. It does this through the following mechanism: the surroundings of starch granules are covered with protein. It is suggested that the protein network will reduce the rate of starch absorption in the small intestine lumen.
5. Absorption and digestion of food: As the rate of absorption and digestion increases, the GI increases. The absorption rate of 2 grams of carbohydrate was found to be 27% for bread, 15% for lentils, and 6% for soybeans.
6. The structure of the food and the processes applied to the food: Grainy foods create a lower GI response than grainless or liquid foods. GI� of well-cooked starchy foods �i is higher than rare. The GI of foods that sit after cooking decreases. Fruit-fruit juice and cooked rice pilaf create a lower glycemic response than rice soup.
7. Eating slowly: GI may decrease as digestion and absorption will be slower.
Glycemic Index Ranges
Low 0-55
Medium 56-69
High 70 and above
Glycemic Load (GI):Determines the level of insulin need and glycemic response created by a specific amount of a specific nutrient.
GY = GI. /100 x amount of carbohydrates (g)
Example: Apple (1 medium size); GY=40×100/15g = 6 g
Glycemic Index Glycemic quality
Glycemic Load Glycemic quality and quantity
To Reduce the Glycemic Index of the Diet;
• At least 5 portions of vegetables and fruits should be consumed a day.
• Whole grain cereal products should be preferred.
• Bulgur should be preferred instead of rice. .
• Whole wheat bread should be preferred instead of white bread.
• The fruit itself should be consumed instead of fruit juice.
• Legumes should be consumed frequently (2-3 times a week). ).
Read: 0
