The big surprises of the glycemic index
Most carbohydrate foods have been tested in diabetics whose blood sugar was stabilized and healthy people which have developed an international table of glycemic index for over 1,000 foods rich in carbohydrates. When viewing this table, several values are surprising.
Refined foods like a white baguette, white rice, breakfast cereal type cornflakes or, puffed rice have a high GI or very high as well as chocolate bars, pastries, some cakes. It is also the case of potatoes especially when fried or mashed.
The second surprise for fructose, dark chocolate, and ice cream. Despite their sweet taste, they do not climb glucose as expected.
Conversely, minimally processed foods such as bread and rice complete, pasta, oatmeal and basmati rice have moderate to low GI.
Most fruits (except ripe bananas) have a moderate GI.
All vegetables and legumes (lentils, peas, beans, bulgur) have a relatively low GI. Check out here for more info about health.
GI OF SOME COMMON FOODS
(With glucose standard)
Foods with low GI (<55)
- Pasta & Noodles
- Apples and apple juice
- Oranges and orange juice
- Low-fat yoghurt
Foods with medium GI
- Basmati Rice
- Soft drinks
Foods with high GI (> 70)
- Bread (white or brown)
- Baked potato
- Mashed Potatoes
- White rice
The glycemic index concept is sweeping the simple sugars/carbohydrates
Action stations in the world of nutrition. A myth collapses: the potato, fried or pureed, no more than a slow sugar bread, white rice or corn flakes. These foods cause a sudden rise in blood sugar. Also higher than pure glucose.
For years, it has been separated from their only carbohydrate chemical structure. It pitted and simple sugars (glucose, sucrose, fructose etc..) Who were also qualified of simple sugars, complex sugars (starch-based foods) that are called carbohydrates. It was thought that logically simple sugars (small molecules) were rapidly absorbed and that unlike complex carbohydrates, they were digested slowly and gradually liberated glucose in the blood.
Using the glycemic index, it was discovered that he had not.
Now the terms of simple sugars and complex sugars should be used because they do not correspond to physiological reality.
All carbohydrates are simple or complex they cause a spike in blood glucose 30 minutes after ingestion. Only the amplitude of this peak is more or less. This amplitude does not depend entirely on the structure simple or complex carbohydrates, it depends on other factors. The glycemic index reflects this magnitude.