What is a high glycemic index?
The high glycemic index is a nutritional indicator that indicates a large concentration of sugar in the diet and strong potential to seriously affect the blood sugar levels within three hours after eating. The root word "glyco" means sugar. The glycemic index is a sugar scale that shifts the food according to the carbohydrate content. Simple carbohydrates generally score high on a sugar scale and are evaluated as high glycemic index foods, while vegetables usually rank the lowest because they have small sugar and generally do not cause major blood sugar changes. Fruits may have a slight impact on blood sugar and often belong to medium or low glycemic index refreshments.
Complications related to diabetes required the original glycemic index that was created by a Canadian physician in 1981 to lead diabetics sensitive to sugar -sensitive swings and related anxiety, lethargy and headaches.Once experienced coma. However, the high glycemic index has become a sought -after terminal in areas behind the medical circles; Many people with knowledge of health use the indicator daily to balance sugar intake with proteins and vegetables. Loyalists on diet plans, such as a high -protein diet, also attract glycemic indices to minimize carbohydrates. Kulders and athletes can rely on a high glycemic index to choose high -quality, sugar meals before a large training, marathon or demanding competition to have long -lasting energy.
Foods are arranged from high to low glycemic index index. 100 comforted at glycemic zero levels have absolutely no sugar like meat and fish. Dietologists are often supported by low -glycemic glycemic foods and include dairy products, vegetables and most fruits that take on the Index scaleto 55 or lower. Spinach, apples and milk are some examples of food with low glycemic index. Index levels between 56 and 69 show moderate glycemic index foods; They include white potatoes, corn flakes and oatmeal.
Simple carbohydrates such as white bread and food with sugar or corn syrup, like most breakfast cereals, rank between levels of 70 and 100 on a glycemic scale and are considered high glycemic index foods. In addition to the meat, almost all foods contain a certain amount of sugar. Several surprises are revealed through the index; For example, melon at 72 is a high glycemic index food similar to French fries that belong to level 75. The advantage of using a glycemic index is that those sensitive to sugar can decide to combine low glycemic index foods with a high glycemic indicator. Glycemic indices are available in nutritionBooks, medical magazines and online.