Glycemic index in foods

The glycemic index (GI) is an important concept in nutrition that measures how foods affect blood glucose levels after consumption. While initially developed to help people with diabetes make appropriate food choices, GI can also be relevant to those seeking healthy eating and to leaders who want to promote wellness in their teams.

In this session, we will explore in depth the glycemic index in foods and how it can influence health.

What is the Glycemic Index?

The glycemic index is a scale ranging from 0 to 100 that ranks foods based on how they affect blood glucose levels. Foods with a high GI are broken down and absorbed quickly, leading to a rapid and steep rise in blood glucose.

On the other hand, low GI foods are broken down and absorbed slowly, resulting in a gradual and sustained rise in blood glucose.

High and Low Glycemic Index Foods

To better understand the GI concept, it is useful to know examples of high and low GI foods:

High Glycemic Index foods:

• Refined sugar and sugar products.

• White bread and refined flour products.

• Sugary cereals.

• Potato chips.

• Sugary drinks.

• White rice.

Low Glycemic Index foods:

• Non-starchy vegetables, such as broccoli and spinach.

• Legumes, such as lentils and chickpeas.

• Fresh fruits, such as apples and pears.

• Whole grains, such as oats and barley.

• Unsweetened dairy products, such as plain yogurt.

Impact on Health

Knowledge of the GI of foods is valuable in maintaining stable blood glucose levels, which can have numerous health benefits:

• Weight Control: Low GI foods tend to generate a longer-lasting feeling of satiety, which can aid in appetite control and reduction of total caloric intake. This can be beneficial for weight control and obesity prevention.

• Diabetes Control: People with type 1 and type 2 diabetes can use GI knowledge to manage their blood glucose levels. Choosing foods with a low GI can help avoid glucose spikes and facilitate diabetes control.

• Sustainable Energy: Low GI foods provide energy in a gradual and sustained manner, helping to maintain energy and focus throughout the day. Avoiding blood glucose spikes and crashes can improve productivity and overall well-being.

• Reduced Risk of Chronic Disease: It has been suggested that a diet based on low GI foods may be associated with a lower risk of chronic diseases, such as heart disease and certain types of cancer. However, more research is needed to confirm these claims.

Glycemic Index and energy

The relationship between glycemic index and energy may not be obvious at first glance, but it has important implications:

• Impact on Energy: To effectively maintain high levels of energy and concentration, one should choose foods with a low GI, as it can help avoid fatigue and energy fluctuations.

• Informed Decision Making: By understanding the GI of foods, we can make informed decisions about the meals and snacks we consume throughout the day, which can have an impact on your energy level and mental clarity.

Glycemic Index Based Eating Recommendations

If you want to incorporate glycemic index awareness into your diet, here are some recommendations:

• Prioritize low GI foods, such as vegetables, legumes and whole grains.

• Avoid processed and sugary foods with a high GI.

• Combine carbohydrate-rich foods with protein and healthy fats to reduce the impact of GI.

• Control portion sizes to avoid excess carbohydrates, even from low GI foods.

• Consult a dietitian or nutritionist for personalized guidance on GI and your diet.