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Is the glycemic index needed or not?
Table of Contents
1. Glycemic index for what it's used for
Because of the IG value, the products are divided into three groups: high IG (> 70), medium IG (5670), ?? low IG (55 and below). The lower the IG of the product, the slower it raises glycemia, which has many benefits. Knowledge of the glycemic index of the products is particularly useful for people with diabetes.2. Low- and medium-GI products
Low and moderate glycemic index products should be a primary source of carbohydrates in the diet. As mentioned above, they are particularly important in the diets of people with diabetes. Switching high-GI to low-GI products may reduce glycated hemoglobin. Low-GI diets are also recommended for people who are overweight and obese. They are thought to be effective in reducing body weight because they provide a longer feeling of satiety (they are usually richer in fiber). Further research is needed.3. When you eat products with high IG
High-GI products also have their uses, e.g. in the case of hypoglycaemia, i.e. a drop in glucose levels below normal. In such a situation it is necessary to raise glucose immediately, so it is worth reaching for rapidly digested carbohydrates in the form of pure glucose or clear fruit juice. When we are exhausted after training and have increased muscle glycogen stores (dissolving glucose in the muscles) and we are dependent on their immediate replenishment, it is important to reach for high-GI foods.4. Which affects the glycemic index
The glycemic index of products is influenced by the fiber content, which is not affected by digestive enzymes in the human body. It is particularly noteworthy that beta-glucan is a soluble fiber form. It increases the stiffness of the food content by significantly slowing down the absorption of carbohydrates.
