Glycemic index’s importance – 1st part
The glycemic index is the value that indicates the rate at which blood glucose increases, i.e. indicates the concentration of glucose in the blood, once the food is consumed. By convention, the value 100 has been established for glucose (the smallest molecule that makes up the carbohydrate), which corresponds to the highest glycemic index, which is the highest rate at which blood glucose can be raised after intake.
As a result, all other foods are classified at high, medium and low glycemic index according to this maximum value. We will therefore have a value above 70 food with a high glycemic index, while less than 55 foods with a low glycemic index. Those in the middle will be foods with a medium glycemic index.
It is very important to keep the blood glucose level low and stable, and therefore not to have positive or negative peaks of glucose in the blood, which can be felt by our organism as moments of satiety (momentary) and moments of irrepressible hunger. These changes fall on the secretion of insulin and therefore on the correct functioning of the pancreatic glands involved, which in the face of a continuous oscillation of blood sugar cannot compensate for the load and may develop dysfunctions over time. In particular, the higher the glycemic index of a meal, the greater the tendency to develop insulin hyperglycaemia and secretion, and consequently the tendency to gain weight or damage the health of diabetics.
A list of foods with a high glycemic index to avoid or at least limit as much as possible:
GLUCOSE SYRUP (we find it in most packaged foods such as sweet and savory snacks), CARBONATED AND SWEET DRINKS, INDUSTRIAL FRUIT JUICES, WHITE RICE, WHITE BREAD (with 00 flour and with salt additives), SCOTTA PASTA, SUGAR, CORN, HONEY, BOILED POTATOES AND STARCHY VEGETABLES, BEER (rich in dextrin), LIQUEURS (loaded with sugar).
And the list of recommended for everyone:
RAW SEASONAL FRUITS AND VEGETABLES (with caution bananas, figs and persimmons that have high sugar content), JERUSALEM ARTICHOKES, LENTILS, LEGUMES (all are fine, pay attention to those in the jar, such as peas, because the liquid can contain sugar. Read the label!), WHOLEMEAL BREAD, BASMATI RICE and PASTA (tooth cooking), NUTS, ALMONDS, DRIED FRUITS AND OILSEEDS, CHEESES AND MEAT (in limited quantities).
You can also reduce your glycemic index during a meal with simple tricks, but I’ll tell you about it in the next news!