Have you ever heard of the glycemic index, but you do not know exactly what it is and its importance? Well, get acquainted with us from the following article in detail about what this index is and how it is measured and the index of the most famous ingredients, in addition to the most popular foods that are low and high in the GI index and whether it is useful for diabetics or not.

What is the glycemic index?

The glycemic index (GI) is a value used to measure how certain foods can raise blood sugar levels, or a number that helps you know how quickly your body converts the carbohydrates in a food into glucose. Foods are classified as low, medium, or high glycemic index foods, and are rated from 0 to 100, and the lower the glycemic index of a food, the less impact this food has on blood sugar levels.

Glycemic index numbers

GI results or numbers to know include:

• Low glycemic index foods: 55 or less.
• Medium glycemic index foods: 56 to 69.
• High glycemic index foods: 70 or higher.

The Glycemic Index Foundation advises that a glycemic index of 45 is the best ratio for health benefits. There are some things that must be taken into account when measuring this indicator:

• The IG number of a food is just an approximation, and there are several factors that can affect this number.
• The manufacturing and processing process can affect the index, fruit juice has a higher index than the fruit itself.
• Foods that ripen quickly have a high index, such as bananas. The more ripe the banana, the higher its glycemic index.
• Collecting different foods together and eating them can also affect the number, as fiber can reduce the glycemic number of the meal as a whole.

The difference between the glycemic index and the glycemic load

There is a difference between the glycemic index and the glycemic load. The index does not count the amount of food eaten, while the glycemic load looks at the number of carbohydrates in one serving of the food eaten to determine how this may affect blood sugar levels.

So it is always advised to measure both and take them into account when choosing foods, to get the best result related to regulating blood sugar levels.

Low glycemic index foods

Examples of some foods that have a low glycemic index include:

• Non-starchy vegetables, such as sweet potatoes and carrots.
• barley.
• Whole wheat pasta.
• Whole grains, such as whole wheat or brown bread.
• legumes.
• lentils
• Some types of beans.
• Oat bran.
• oats cutting.
• brown rice.
• Most types of fruit.

Foods with a high glycemic index

Notable high-GI foods include:

• Heavily processed grains such as white rice, white bread, and pasta made with white flour.
• Instant oats.
• popcorn.
• Salted crackers.
• starchy vegetables such as potatoes.
• pumpkin.
• corn chips.
• pineapple.
• watermelon.
• bran flakes.

Are low glycemic index foods healthier?

Eating foods low in the GI index as part of a balanced diet can be a healthy and beneficial option, but using the GI index to determine whether certain foods are beneficial or harmful may not give the best result, not all foods high in the index are harmful such as watermelon and pineapple, and there are some foods that They can be harmful but are as low on the GI as chocolate cake.

Also, foods that are cooked with fat or that contain fats and proteins can reduce the absorption of carbohydrates, which reduces the index ratio, and in the case of eating only low-glycemic index foods, this system may be unhealthy and unbalanced.

Food glycemic index table

Here are some GI or glycemic index values ​​for some of the most popular ingredients that can help you when choosing foods:

1- Fruit:

2- Raw vegetables:

2- Boiled vegetables:

The value of these ingredients after blanching:

3- Cereals

4- Legumes:

5- Dairy products and their alternatives

6- Sweeteners

Glycemic index and diabetes

If you have diabetes, it may help to understand the GI index, because foods low in this index may help control blood sugar, but according to many studies, knowing the amount of carbohydrates in the food eaten by diabetics, not the glycemic index, is more important It has a greater effect on the ability to control blood sugar levels.

It is also important to follow a healthy and balanced diet for diabetics, low in fats and sugars and rich in fruits and vegetables, so you should not rely on only low-GI foods alone. It is preferable to speak with a nutritionist to find out the best options and the best systems to follow.