Browsing: Glycemic index

A sweetener is a sweet-tasting substance that does not contain glucose, fructose, or other simple carbohydrate molecules. Since sweeteners do not contain carbohydrates, they have little or no effect on blood glucose levels and do not require the body to produce insulin.

First of all, the glycemic index of fruits depends on the content of fast carbohydrates (mainly fructose) and fiber in their composition. In other words, the more sweet juice in a fruit, the higher its glycemic index. The leaders are grapes and watermelon.

In addition, the insulin index determines the insulin response for carbohydrate foods, as well as for protein and fat. This is important because the lactose in dairy products increases insulin production, as does too much fat in food.

Sugar is a key ingredient in sugary sodas and juices (after water). In the case of cola, we are talking about 20-25 g of sugar per 250 ml – which is equivalent to 5 teaspoons. At the same time, grape and apple juices are the leaders – they contain about 6-8 tablespoons of fast carbohydrates per glass.

A bread unit is a parameter that makes it easier to control the dose of insulin needed in diabetes mellitus. In the presence of this disease, the body requires regular injections of the hormone insulin since it cannot independently process carbohydrates from food.

Although pasta is generally considered to be a “bad” food with a high glycemic index, this is not entirely accurate. For example, the GI of durum wheat spaghetti is 45 ± 6 units – which is quite comparable with buckwheat, lentils, and other grains.

Traditionally, bread (like other baked goods) is considered unhealthy high-carbohydrate food with a high glycemic index. However, whole-grain bread can be included in the diabetic diet – which proves the ambiguity of this food product.

The glycemic index (abbreviated GI) is one of the key characteristics that help divide food into healthy and harmful. Foods with a low glycemic index are acceptable with proper nutrition, while foods with a high GI lead to weight gain.

The health benefits of oatmeal are based on both its high content of vitamins and minerals and its low glycemic index. In particular, oatmeal smoothly raises blood sugar levels – this creates long-lasting satiety and helps control hunger (which is important when losing weight).

Studies suggest that the glycemic index of brown rice can be up to a third lower than the GI of polished white rice. The main reason is the presence of a brown shell containing fiber and affecting the parameters of carbohydrate absorption by the body.