Everything you need to know about the glycemic index.

You've probably heard of slow-release sugars and fast-release sugars. Unfortunately, both of these notions are misleading. To understand the effect of the carbohydrates you consume on your body, you need to look at the glycemic index of your food. So what is the glycemic index? Should you favor low- or high-GI foods? Which foods should you choose?

What is the glycemic index?

The glycemic index (GI) is a food-specific index that measures its ability to raise your blood sugar, or blood glucose, levels.

Difference between glycemic index and glycemic load.

The glycemic load (GL) takes into account the glycemic index of each food but also the quantity ingested. Glycemic load = (GI of the food x Quantity of carbohydrates (g)) / 100

Summary.

The glycemic index only takes into account the quality of carbohydrates, while the glycemic load will also look at the quantity of carbohydrates you consume.

How to interpret the glycemic load: High CG if >20 Moderate CG if 11 < CG < 20 Low CG if <10 Just like the glycemic index, you should favor a moderate to zero glycemic load (CG = 0) At OKR, the glycemic index varies between 22 and 30 depending on the different formats and recipes.

Factors that influence the glycemic index.

The glycemic index of a food will depend on its fiber content but also on its cooking.

The impact of soluble fiber on the glycemic index.

The richer a food is in soluble fiber, the lower its glycemic index. Oatmeal, barley, and legumes, for example, have a low glycemic index. When the fiber in these foods comes into contact with water, it forms a viscous gel. This slows down the absorption of these carbohydrates, which helps limit the rise in blood sugar (glucose levels) after your meal.

The impact of cooking on the glycemic index.

Starch cooking also plays a role in determining the glycemic index of your food. Starch gelatinizes when cooked in the presence of water. This type of cooked starch is more easily digested and reduced to glucose by digestive juices. The more starch gelatinizes, the higher the glycemic index of your food. This is why al dente pasta has a lower glycemic index than more cooked pasta.

Table of foods according to their glycemic index.

Low glycemic index foods.

A food's glycemic index is considered low if it is less than 55.

Foods with a medium glycemic index.

The glycemic index of a food is considered medium if it is between 55 and 70.

Foods with a high glycemic index.

A food's glycemic index is considered high if it is above 70.

Why favor foods with a low glycemic index?

Consuming foods that contain simple or complex carbohydrates automatically causes your blood sugar levels to rise. In response to this, the pancreas secretes insulin to allow glucose to enter the cells and prevent sugar from accumulating in the blood (hyperglycemia). The higher a food's glycemic index, the faster and more dramatically your blood sugar will rise, and the more insulin your body will have to release. If you consume too many high-glycemic foods over the long term, you could experience a loss of insulin sensitivity in your body's cells. Your cells will respond less effectively to insulin signals and will therefore take in less glucose. This constant, high blood sugar level is dangerous and can lead to numerous complications, such as type 2 diabetes.

Diabetes.

Diabetes is a chronic disease characterized by high blood sugar levels; also known as hyperglycemia. There are two types of diabetes: type 1 diabetes and type 2 diabetes.

Type 1 diabetes.

This type of diabetes most often occurs in children and young adults. It is less common than type 2 diabetes. Indeed, these people produce very little or no insulin due to an autoimmune disease that partially and then completely destroys the pancreas. As a result, the mechanisms for regulating blood sugar levels do not work.

Type 2 diabetes.

Affected by 4% of the French population, it is the most common form of diabetes. First, insulin resistance is observed for a certain period of time. This situation will gradually lead to the exhaustion of your pancreas.

Did you know?

A diet too rich in high GI and fatty foods are the main causes of the onset of type 2 diabetes. In addition, insulin resistance is aggravated by excess fatty tissue, particularly present in cases of overweight and obesity.

Weight loss.

Insulin allows the body's cells to capture the sugar circulating in the blood for use; that is, to transform it into energy or store it in the form of glycogen depending on the cell. Insulin secretion promotes all forms of storage, such as that of sugar but also of lipids in the liver or in fat cells (in the form of triglycerides) and therefore promotes the gain of fat mass. In addition, a rapid increase in blood sugar (or hyperglycemia) most of the time leads to a rapid drop in blood sugar (hypoglycemia). These so-called reactive hypoglycemias are responsible for fatigue and cravings often satisfied by the consumption of sugary and/or fatty snacks which can promote weight gain in the long term.

In summary.

The glycemic index is a specific index for each food that measures its ability to raise your blood sugar, or blood glucose, levels. A glycemic index reading below 55 is considered low.

The glycemic index is considered medium if it is between 55 and 70.

A glycemic index is considered high if it is above 70. The role of insulin is to lower blood sugar levels and deliver it to the cells. In type 1 diabetes, the pancreas does not produce enough insulin due to an autoimmune disease. In type 2 diabetes, the pancreas is exhausted due to excessive insulin secretion over several years (due to poor diet).