The glycemic index is a scale that ranks the number of carbohydrates in food from 0 to 100 and thus shows how quickly a certain food will cause a spike in blood sugar. This scale was created in the early 1980s by Dr. David Jenkins, a professor from Canada.<\/p>\n\n\n\n
The rate at which food raises blood sugar is ranked relative to the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a glycemic index (GI) of 100.<\/p>\n\n\n\n
The glycemic index is divided into 3 groups:<\/p>\n\n\n\n
Food with a low glycemic index should be eaten more often. This food is slowly digested and absorbed by the body, which causes a slow and lower rise in blood sugar.<\/p>\n\n\n\n
Only foods that have carbohydrates have a glycemic index. Therefore, foods without carbohydrates do not have a GI value. For example: beef, chicken, fish, eggs, herbs, spices.<\/p>\n\n\n\n
Conclusion<\/strong>:<\/p>\n\n\n\n Many factors affect the GI of a food or meal. For example:<\/p>\n\n\n\n Type of sugar in food <\/strong>- There is a misconception that all sugars have a high glycemic index. The GI of sugars ranges from 23 for fructose to 105 for maltose. So the glycemic index of food depends on what type of sugar it contains.<\/p>\n\n\n\n Starch structure<\/strong> - Starch is a carbohydrate that has 2 molecules: amylose and amylopectin. Amylose is difficult to digest, while amylopectin is easy to digest. Food with a high level of amylose therefore has a lower glycemic index.<\/p>\n\n\n\n Degree of refinement of carbohydrates<\/strong> - Some refining methods such as grinding and rolling have a negative effect on amylose and amylopectin molecules, and this raises the GI of food. Generally speaking, the more processed a food is, the higher the glycemic index.<\/p>\n\n\n\n Nutrient composition <\/strong>- Adding protein or fat to a meal can slow digestion and reduce the body's glycemic response to a particular meal.<\/p>\n\n\n\n Cooking method<\/strong> - Preparation and cooking techniques can affect the glycemic index. The longer a food is cooked, the faster the body will digest and absorb sugars, so the GI will be higher.<\/p>\n\n\n\n Freshness of food<\/strong> - Unripe fruit has complex carbohydrates that break down into sugars as the fruit ripens. The riper the fruit, the higher the glycemic index. For example, an unripe banana has a glycemic index of 30 and an overripe banana has a glycemic index of 48.<\/p>\n\n\n\n Conclusion<\/strong>:<\/p>\n\n\n\n The rate at which food raises blood sugar depends on 3 things: the type of carbohydrates, the composition of nutrients and the amount eaten.<\/p>\n\n\n\n However, the glycemic index is a relative measure that does not take into account the amount of food someone has eaten. For this reason, it is often criticized as a ranking scale.<\/p>\n\n\n\n To solve this problem, the glycemic load was devised. <\/p>\n\n\n\n Glycemic load measures how carbohydrates affect blood sugar and takes into account the type of food (glycemic index) and the amount of food (grams per serving).<\/p>\n\n\n\n Glycemic load has 3 groups:<\/p>\n\n\n\n Low<\/strong>: 10 or less<\/p>\n\n\n\n Medium<\/strong>: 11-19<\/p>\n\n\n\n High<\/strong>: 20 or more<\/p>\n\n\n\n The glycemic index is still the most important factor to consider when following a low glycemic index diet.<\/p>\n\n\n\n But experts still recommend taking care of the glycemic load - its value should be below 100 every day.<\/p>\n\n\n\n The easiest way to keep your glycemic load under 100 is to eat low-glycemic foods in moderation whenever possible.<\/p>\n\n\n\n Conclusion<\/strong>:<\/p>\n\n\n\n Diabetes is a complex disease that affects millions of people worldwide. People with diabetes cannot process sugar efficiently and therefore have a hard time maintaining a healthy amount of sugar in their blood.<\/p>\n\n\n\n However, controlling sugar on a daily basis helps them prevent complications including heart disease, stroke and nerve or nerve damage.<\/p>\n\n\n\n Several studies suggest that a low-GI diet can lower blood sugar levels in people with diabetes.<\/p>\n\n\n\n One 2019 review of 54 studies concluded that low GI reduced hemoglobin A1C1 (a long-term marker for blood sugar control), body weight, and blood sugar levels in people with diabetes and prediabetes.<\/p>\n\n\n\n Also, some studies have linked a high-GI diet to a higher risk of type 2 diabetes. People who follow a high-glycemic index diet have been found to have an even 33% greater chance of developing type 2 diabetes than people who eat low-glycemic index foods.<\/p>\n\n\n\n One study showed that for every 5 units of the glycemic index, there is a jump in 8% for the development of type 2 diabetes.<\/p>\n\n\n\n A low-glycemic diet may improve pregnancy outcomes in women who have gestational diabetes, a form of diabetes that occurs during pregnancy.<\/p>\n\n\n\n Also, the low glycemic index reduces the risk of macrosomia for 73%. It is a condition where newborns weigh more than 4 kilograms at birth and can cause numerous short-term and long-term complications for mother and baby.<\/p>\n\n\n\n Conclusion<\/strong>:<\/p>\n\n\n\n Studies have shown that a low glycemic index diet has other health benefits:<\/p>\n\n\n\n Decrease in cholesterol levels<\/strong> - One study showed that a low glycemic index diet reduced total cholesterol by 9.6% and LDL ("bad") cholesterol by 8.6%. <\/p>\n\n\n\n LDL cholesterol increases the chance of heart disease and stroke.<\/p>\n\n\n\n Weight loss<\/strong> - There is some evidence that low GI helps with weight loss. However, more research is needed to determine whether low GI is effective for long-term weight loss.<\/p>\n\n\n\n Lower risk of cancer \u2013<\/strong> Certain studies suggest that people whose diets are high in GI have a higher chance of certain types of cancer (endometrial, colon and breast cancer).<\/p>\n\n\n\n Lower risk of heart disease <\/strong>- Recent studies have strongly linked high GI and high glycemic load to heart disease risk.<\/p>\n\n\n\n Conclusion<\/strong>:<\/p>\n\n\n\n There is no need to count calories or the amount of protein, fat or carbohydrates if you follow a low glycemic index diet.<\/p>\n\n\n\n Instead, a low GI diet is based on eliminating high GI foods and consuming alternative foods.<\/p>\n\n\n\n There are plenty of healthy and nutritious foods that have a low glycemic index. <\/p>\n\n\n\n For example:<\/p>\n\n\n\n The following examples of foods are low in carbohydrates or have no carbohydrates. For this reason, this food has no GI value and can be consumed as part of a low GI diet:<\/p>\n\n\n\n No food is strictly prohibited on this diet.<\/p>\n\n\n\n However, try to replace high glycemic index foods with their low GI alternatives.<\/p>\n\n\n\n The following foods should be avoided:<\/p>\n\n\n\n Conclusion<\/strong>:<\/p>\n\n\n\n If you get hungry between meals, try the following snacks:<\/p>\n\n\n\n A diet with a low glycemic index means choosing a healthier alternative (e.g. swapping white rice for brown rice). This diet has various health benefits: it lowers sugar levels, helps with weight loss, reduces the risk of heart disease and type 2 diabetes.<\/p>\n\n\n\n But the low GI diet has its drawbacks - one of them is that it does not include all the nutrients the body needs. So we can conclude that it is most important to follow a healthy and balanced diet rich in unprocessed foods regardless of the glycemic index. For this reason, Fitt Pro Team offers you 2 nutritional regimes: ByeBye Weight<\/a> if you want to lose weight in a healthy and natural way, as well Hello Balance<\/a> if you want to eat a balanced and healthy diet.<\/p>","protected":false},"excerpt":{"rendered":" \u0160ta je glikemijski indeks? Glikemijski indeks je skala koja rangira broj ugljenih hidrata u hrani od 0 do 100 i tako pokazuje koliko brzo \u0107e odre\u0111ena hrana da izazove skok \u0161e\u0107era u krvi. Ova skala je kreirana ranih 1980-ih od strane doktora Dejvida D\u017eenkinsa, profesora iz Kanade. Brzina kojom hrana podi\u017ee \u0161e\u0107er u krvi se…<\/p>","protected":false},"author":1,"featured_media":77382,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[275],"tags":[],"class_list":["post-36920","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-275","description-off"],"acf":[],"_links":{"self":[{"href":"https:\/\/fittproteam.com\/en\/wp-json\/wp\/v2\/posts\/36920","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fittproteam.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fittproteam.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fittproteam.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fittproteam.com\/en\/wp-json\/wp\/v2\/comments?post=36920"}],"version-history":[{"count":0,"href":"https:\/\/fittproteam.com\/en\/wp-json\/wp\/v2\/posts\/36920\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fittproteam.com\/en\/wp-json\/wp\/v2\/media\/77382"}],"wp:attachment":[{"href":"https:\/\/fittproteam.com\/en\/wp-json\/wp\/v2\/media?parent=36920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fittproteam.com\/en\/wp-json\/wp\/v2\/categories?post=36920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fittproteam.com\/en\/wp-json\/wp\/v2\/tags?post=36920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
What factors affect the GI value of food?<\/h2>\n\n\n\n
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Glycemic index and level of carbohydrates<\/h2>\n\n\n\n
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Low glycemic index and diabetes<\/h2>\n\n\n\n
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Additional benefits of a low GI diet<\/h2>\n\n\n\n
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Which foods have a low glycemic index?<\/h2>\n\n\n\n
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Foods to avoid on a low GI diet<\/h2>\n\n\n\n
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Healthy snacks with a low glycemic index<\/h2>\n\n\n\n
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Disadvantages of a low glycemic index diet<\/h2>\n\n\n\n
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In short<\/h2>\n\n\n\n