The glycemic index of food products (glycemic index, GI) is a value that determines how quickly, after a meal is eaten, the concentration of glucose in the blood serum increases. It indicates how fast a food raises the blood sugar level.
The value of the glycemic index depends on:
- the type and amount of simple and compound carbohydrates in a given product,
- the amount of dietary fiber, protein and fat,
- the degree of fragmentation of the food,
- technological processes used in the production of the food product.
Example of foods with high and low glycemic index:
| Products with a high glycemic index | Products with a low glycemic index | ||
| glucose syrup | 100 | oatmeal | 40 |
| french fries | 95 | buckwheat | 40 |
| chips | 90 | dairy products | 30 |
| honey | 85 | white beans | 30 |
| white sugar | 70 | almonds, walnuts and hazelnuts | 22 |
| chocolate bar | 70 | Tomatoes | <15 |
| coca-cola | 70 | garlic, onion | <15 |
| white rice | 70 | ||
It is recommended to eat products with low (<35) and medium (<50) glycemic index. Immediately after eating high GI products the blood sugar level rises fast but due to insulin it also drops fast. This produces the feeling of being hungry and cravings. After eating low GI products the blood sugar level is balanced and the cravings are eliminated.
Dietary fiber is very important since it slows digestion of carbohydrates. Article based on Przegląd Piekarski i Cukierniczy, January 2017.
Zaloguj się by zostawić komentarz