The glycemic index

The glycemic index (GI) is a tool used to measure how the foods we eat affect blood glucose levels. In the ketogenic diet, where controlling blood sugar levels is essential, understanding the glycemic index of foods can be beneficial in maintaining ketosis and optimizing health.

In this session, we will explore what the glycemic index is, how foods are classified, and its relevance to the ketogenic diet.

Defining the glycemic index

The glycemic index is a numerical scale ranging from 0 to 100 and represents the rate at which carbohydrates in a food increase blood glucose levels after being consumed. Foods with a high GI increase blood sugar levels rapidly, while those with a low GI increase blood sugar levels more slowly and gradually.

Classifying foods according to their glycemic index

Foods are classified into three categories according to their glycemic index:

• High GI (70 or higher): These foods rapidly raise blood glucose levels, which can cause insulin spikes and make ketosis difficult on the ketogenic diet. Examples include white bread, potatoes and white rice.

• Medium GI (55-69): These foods have a moderate impact on blood sugar levels and can be consumed in moderation on the ketogenic diet. Examples include most fruits and some varieties of rice and pasta.

• Low GI (54 or less): These foods gradually increase blood glucose levels and are preferable in the ketogenic diet. Examples include non-starchy vegetables, nuts and some legumes.

The glycemic index and the ketogenic diet

In the ketogenic diet, the goal is to keep blood glucose levels low and stable to promote ketosis and fat burning. Therefore, it is advisable to prioritize foods with a low or moderate glycemic index over those with a high GI. Consuming low GI foods can help avoid insulin spikes and maintain proper hormone balance, which is essential for the success of the ketogenic diet.

To take advantage of the glycemic index in the ketogenic diet, it is essential to know the classification of the foods you eat regularly. Opt for non-starchy vegetables, such as broccoli, spinach and cauliflower, which have a low GI and are rich in nutrients. Low to moderate GI fruits, such as berries, can be an occasional choice in controlled amounts. Avoid processed and refined carbohydrate-rich foods as much as possible, which tend to have a high GI and can interfere with ketosis.

Limitations of the glycemic index

Although the glycemic index is a useful tool, it has some limitations. For example, the GI can vary depending on how foods are cooked or combined. The presence of protein and fat in a meal can reduce the glycemic response, which means that some foods with a high GI may have a lower impact when consumed with other nutrients. For this reason, it is essential to consider the glycemic index in the context of a balanced and personalized diet.

While the glycemic index is relevant to the ketogenic diet, it is not the only factor to consider. The total amount of carbohydrates you consume, as well as the quality of the fats and proteins you include in your diet, are also important. In addition, each individual may have a unique response to foods, so it is essential to pay attention to how you feel and how your body reacts to the different foods on the ketogenic diet.