Glycemic Index (GI) is a measure of how foods raise blood sugar. The GI measures how quickly a carbohydrate consumed affects serum glucose levels at a given time after a meal. In fact, the GI reflects the quality of carbohydrates, not the amount of sugar to be metabolized. Because GI is not related to portion size
Foods with a low glycemic index should be consumed to prevent fluctuations in blood sugar. These foods do not raise blood sugar immediately and allow blood sugar level to be controlled.
◦ It is important that at least one food has a low GI at every meal.
For example; Potato salad with vinegar/lemon and plenty of greens, when consumed in the refrigerator for one day, decreases the GI. >
◦ Generally, the GI values of the solid forms of the foods are lower than the pureed ones, and the raw ones of the fruits are lower than the ripe ones. br />
Or the juice of an orange raises blood sugar much faster than consuming the orange itself. Therefore, fruits themselves should be consumed instead of fruit juices.
◦ Consuming foods rich in protein or fat together with carbohydrate foods in meals helps to lower the GI of the meal.
• 1 small banana + 200 ml Kefir
• 1/2 Green Apple + 3 tablespoons Yoghurt + Cinnamon
• 4 Dried Apricots + 2 whole Walnuts
• 1 teaspoon of Unsweetened Peanut Butter in 1 Date + 100 ml Milk
can be considered as snack options
◦ Foods containing digestible fiber form a gel form in the intestines, allowing nutrients to be absorbed more slowly. This ensures a controlled rise in blood sugar.
So instead of overcooked pasta, 'take it' Pasta can be included in a meal consisting of whole wheat pasta + plenty of salad + buttermilk cooked in nte' consistency for ~ 8 minutes
The rate of raising blood sugar of pure glucose was accepted as 100 and the values of other nutrients were calculated accordingly
Foods with a glycemic index above 70 are in the high glycemic index class
those between 55 and 70 are in the medium,
foods between 1 and 55 are in the low glycemic index class
Glycemic Load (GL), on the other hand, is the function of the GI value, which is the measure of raising the blood sugar of the carbohydrate of the food consumed, and the amount of carbohydrates in that food. GL is obtained by multiplying the Glycemic Index value of the food taken with the carbohydrate amount (in grams) and dividing by 100.
In terms of glycemic load, those above 20 are high
11- Between 19 and
those below 10 are in the low glycemic load class.
The glycemic load is related to the portion of the food we eat. Therefore, even if the glycemic index is low, foods with high digestible carbohydrates in grams will cause blood sugar to rise again. However, since watermelon is mostly composed of water and contains few carbohydrates in grams, it has a glycemic load of 4 and is in the low GI group.
On the contrary, it is the case. For example, although the GI values of pasta and ravioli are low, their GI values are high because they have high absorbable carbohydrates. diet has a protective importance in terms of diabetes, cardiovascular diseases, inflammation and cancer.
Let's organize our diet according to low Glycemic Index and Glycemic Load values
Stay healthy
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