Glycemic index (IG) - ranks food according to a very important characteristic for all slimming people (and diabetics!) - how quickly after their consumption increases the blood sugar level - glucose. The constant excess of this sugar threatens obesity and health complications at the forefront of diabetes. The index is also called the glycemic index.
Of particular importance in the development of many disorders of health and diseases is the so-called visceral fat tissue. Obesity initiates such diseases as: diabetes, hypertension and lipid disorders, spine diseases and many more.
Each body is different ...
Each body is different and at a different rate it processes and absorbs carbohydrates. The postprandial increase in glucose in the blood may also be influenced by individual differences in carbohydrate metabolism between individuals determining the action of pancreatic ß cells, insulin sensitivity, rate of digestion and absorption, as well as physical activity, stress and other factors.
The time of day and the order of meals are important
The time of the day when the product was consumed is also important, how quickly it was consumed and what meals it preceded. A low IG meal may reduce the amount of glucose in the blood (glycaemia) following the next meal, this is called "The effect of the second meal".
Turning a typical diet into a low IG diet is not difficult. One should only pay attention to:
■ Significant increase in consumption of fruit and vegetables, legume seeds and selected whole grain cereal products rich in water-soluble dietary fiber (eg barley and oat products) with low IG.
■ Avoiding low starchy, starchy foods such as potatoes and rice, as well as foods with high levels of simple sugars such as cakes, cookies, sweets and sweetened beverages.
■ The source of the protein should be low-fat dairy products, lean meats and all fish that have no significant effect on postprandial glycemia.
■ Fats should come mainly from vegetable oils, nuts and seeds as well as fish and lean milk and dairy products.
This type of nutrition offers a large selection of food and provides a significant amount of dietary fiber, micronutrients, vitamins and substances with antioxidant properties.
PRACTICAL INDICATIONS
Every meal should include carbohydrate-rich foods
You should only choose products with a low glycemic index in place of those with a high index: eg choose pasta instead of potatoes, porridge instead of breakfast cereals, and apples, pears and oranges in place of tropical fruit. Because the glycemic index of a meal depends on its ingredients and the carbohydrate content of each product, products with high and low glycemic index can be combined in one meal, resulting in a meal with an average index value.
It should be remembered that the glycemic index is not the only or the most important criterion for food evaluation
Some products with a low GI should be consumed in moderate amounts, because they contain a large amount of fat, eg chocolate and peanuts, while some products with high IG may be a good choice because they are low energy and have a high nutritional value (eg carrots).
NOTE: As originally intended, the IG was invented to supplement the information in the nutritional tables of foods and not replace them.
Annex
* The mathematical definition of the glycemic index
The glycemic index is defined as the area under the curve of the glycemic response measured for 2 hours after consuming 50g of available carbohydrates from the food product under study and expressed in relation to the glycemic response to the same amount of carbohydrates (50g) from a standard product (glucose or white bread) consumed by the same person.
