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Glycemic index and glycemic load how to use them in your diet?
Table of Contents
1. What's the glycemic index?
Consumption of 50 g of absorbable carbohydrates (glucose) is assumed to cause a 100% increase in blood sugar levels, meaning that glucose levels are IG = 100. Consequently, glucose level decreases, often even below baseline levels, leading to reactive hypoglycemia. This is most commonly manifested by weakening, fatigue, fasting, coughing, diarrhoea, dizziness and fainting. Low-GI products due to prolonged digestion are absorbed significantly faster in the blood and do not cause blood glucose to rise significantly.2. Factors affecting the lowering of the glycemic index
In practice, combining a product containing carbohydrates (e.g. oatmeal) with a protein product (i.e. whey sap) and a fat product (eg. nuts) will reduce the glycemic index of the whole meal. The water-soluble fiber fractions inhibit or even inhibit the release of a sugar digestive enzyme (amylase), which also causes a decrease in IG. Products containing organic acids (such as raw milk) have a lower IG, so dairy products such as yogurt, soybeans and potatoes also have lower IG than whole grains.3. Factors affecting the increase in glycemic index
Under the influence of the heat of the bonding between the starch molecules, the starches begin to crack and bind large quantities of water. The degree of glucose depends on the amount of amylose in the product. How to apply this knowledge in practice? A higher glycemic index will be obtained from oatmeal flakes that have been cooked in milk for a long time than an oats made on the basis of mountain goat flakes with yogurt. Long-term storage of the root vegetables and bulk vegetables also increases their acidic glucose index.4. It's a high-glycemic charge
Glycemic load is calculated by multiplying the amount of absorbable carbohydrates in a given serving expressed in grams by the GI of the product. LG = (digestible carbons in [g] × IG) / 100 Due to the glucose load, food products have also been divided into three groups: low-glycerin products ≤10, medium-glow-growth products ≤ 1119, high-gluten products ≥ 20.
