Why is the Glycemic Index Important?
What is Glycemic Index?
Modern life changes eating habits, leading to high carbohydrate food consumption and an increased risk of developing chronic diseases such as diabetes. Dietary carbohydrate intake is the most important dietary factor affecting glycemic control. Glycemic index (GI) is a chart showing the rate at which carbohydrate-containing foods raise blood sugar in an individual. It is designed to help people with diabetes or people at risk for diabetes and people with insulin resistance to control their blood sugar levels. There is no calorie calculation or serving limitation step.
However, carbohydrates with high GI values cannot be considered unhealthy even if the rate of elevating blood sugar is high. For example, the GI of parsnip 52 is greater than vanilla cake 42. Furthermore, the GI diet should not lead people to consume foods that do not contain carbohydrates .
On the contrary, carbohydrates are essential food that the body needs.
The glycemic index has a positive effect on diabetes, while the glycemic burden should be included. In light of all these data; The relationship between glycemic index, glycemic load and diabetes has become more important.
* Why is the glycemic index so important?
When the foods with low glycemic index are fed, decrease in insulin hormone and energy increase occurs and fat storage decreases and the existing fats start to be burned.
The benefit of the Glycemic Index Diet is that it breaks insulin resistance.
Nutrition with low glycemic index improves both saturation and fat burning and provides weight loss through two mechanisms.
Foods with low glycemic index keep food full longer than foods with high glycemic index and therefore provide less food for the next meal.
When you increase the glycemic index rate in a meal by 50%, the feeling of saturation is reduced by 50%.
What are the values of carbohydrates according to glycemic index?
Glycemic index values of carbohydrates were evaluated between 0-100. According to this evaluation, foods with an index value of close to 100 cause blood sugar to rise rapidly or rapidly, while foods close to 0 increase blood sugar more slowly.
Foods in the range: White rice, white bread, breadcrumbs, bagels, potatoes, acid and sugar soft drinks.
Foods in the range: Dried and fresh grapes, pasta, ice cream, corn cobs.
Foods in the range: Oatmeal, peanut butter, peas, carrots, beans, most fruits, skim milk.
Sugar type: Fructose known as fruit sugar is around 19, while maltose known as barley sugar is around 100.
Structure of starch: Starch is a food composed of molecules called amylase and amylopectin. Since amylase is difficult to digest, amylopectin is an easily digestible food, starches with high amylase content will have a lower glycemic index.
Refined form of carbohydrate : Refined grinding of sugar increases the GI value by disrupting the structure of the amylase and amylopectin molecules.
In short, the more carbohydrates are processed, the more GI they have.
Nutrient content: Fat and acid molecules slow down the rate of digestion and absorption of nutrients, leading to an increase in GI. Foods such as avocado and lemon juice will reduce the GI value of carbohydrates consumed.
Cooking: The longer the carbohydrates are cooked, the faster their blood sugar levels will increase, the higher the GI value.
Who is Glycemic Index Diet Useful for?
Weight and obese
Type-1 diabetes
Type-2 diabetics
Pre-diabetes patients
Those with pregnancy sugar
Reactive hypoglycemia (low blood sugar)
High triglycerides
People with metabolic syndrome
Polycystic ovary syndrome
Fatty liver
Prevention of macular degeneration in the eye
People who want to be protected from cancer, heart disease and stroke
Results of Nutrition with Low Glycemic Index
Weight Loss
Reduction in blood pressure and fat
Decrease in insulin resistance
Blood sugar drop
Increase in antioxidants in blood
Reduction in systemic inflammation
Energy increase
Increase in concentration
Improvement in Psychology
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