Currently, much is said about glycemic index (GI). However, it is a fact that not everyone knows what this means and why knowing this factor is important.
In short, glycemic index represents an indicator of the speed with which sugar present in a food reaches the bloodstream.
It must be understood that when a person eats a carbohydrate food (such as cereals, pasta, rice, potatoes, fruits, etc.), carbohydrates enter the bloodstream at different speeds. For example, if the food also has fiber or if it has a complex carbohydrate type, the speed is slower and therefore the food is considered to have a low glycemic index.
Helouse Odebrecht, a functional nutritionist, explains that the glycemic index is a food classification system that takes into account its effects on postprandial plasma glucose concentrations, that is, immediately after consumption. "Low glycemic index foods are recognized for producing a lower response to hyperglycemia (increased blood glucose) and hyperinsulinemia (increased release of insulin hormone)," he says.
"The glycemic index of foods is one of the dietary protocols in the treatment of diabetes, which has been discussed since its discovery 30 years ago," says the nutritionist.
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"Studies show the positive effect of a low glycemic index diet on post-food glucose levels and reduced inflammatory rates," adds Helouse.
Gilberto Kocerginsky, orthomolecular physician at Linnus Institute RJ, explains that foods are divided into three glycemic index categories:
- Low when the glycemic index is less than or equal to 55;
- Medium, when the glycemic index is between 56 to 69;
- High when the glycemic index is greater than or equal to 70.
Why is it important to know the GI of foods?
Knowing this concept is important to control blood glucose, especially in the case of diabetics, but also for those who want to follow a healthy diet and / or practice sports.
Kocerginsky points out that by knowing the glycemic index of a food, we will know how much sugar the food has and, consequently, the amount of insulin released. Does too much chronic release of insulin lead to insulin resistance and fat accumulation ?.
For Helouse, understanding which foods can increase blood glucose faster is important for an awareness of improved menu composition to prevent some of the ills and illnesses that can be caused, such as weight gain, obesity, difficulty in losing weight, high blood insulin (which leads to all these factors) and, especially, increased risk of developing type 2 diabetes?
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The nutritionist points out that foods with high glycemic index stimulate the production of insulin and inflammatory response generated by this hormone. ? It is an important parameter in the quality of a healthy eating plan, but we need to consider other things as well, such as the glycemic load of the food that is different from the index. Does this parameter consider the carbohydrate content in the serving, ie is there a high glycemic index food with a low carbohydrate content and thus a lower glycemic load? What helps a lot in the control of insulin ?, explains.
But it is wrong to think that the guideline is to eliminate high glycemic index foods entirely from the menu. You should not just eliminate high glycemic foods, especially because we have healthy foods that have a glycemic index. Just cutting back on food is not beneficial as we can reduce the intake of important nutrients. What is important and essential is knowing how to organize the day, the daily food, in a structured and highly nutritious diet, with strategies that can control the glycemic index ?, highlights Helouse.
But some foods can be eliminated from the menu. "Crossing out foods like white sugar, pasta and bread made with white flour, dessert, candies, candy and milk or white chocolate is important to control the glycemic index, even because they are not so healthy foods," he explains. the nutritionist.
But you also need a lot of attention when talking about natural foods such as fruits, for example.“They are healthy and we can include them on the menu appropriately, respecting the individuality and characteristics of each person. For this, a nutritionist can provide personalized advice to those who want to have a more balanced diet with regard to glycemic index, or even orientation for diabetics, thus improving their glucose levels and also being part of the treatment of the disease ?, highlights Helouse.
Glycemic Index of Foods
Below, nutritionist Helouse cites examples of low, medium and high GI foods:
- Low glycemic index foods: apple, poached orange, mandarin, avocado, coconut, pear, peach, vegetables in general, lentils, peas, peanuts, nuts, chickpeas, plain yogurt, unsweetened yogurt, cheese.
- Medium glycemic index foods: apricot, date, guava, star fruit, plum, brown rice, quinoa, couscous, milk, 100% whole grain bread, 100% whole grain pasta, whole grain biscuit, granola, oats.
- High glycemic index foods: banana, watermelon, grape, mango, white rice, ice cream (due to sugar), french bread, breads made with white flour, gluten free bread, pasta, cakes, pizza dough, lasagna, sweet cookies, salty crackers without fibers.
5 Simple Strategies to Lower Meal GI
The good news is that some simple tips can help control the index and glycemic load of the eating plan, as Helouse points out:
- Fiber sources are essential for controlling the rate of glucose absorption, since fibers have this power. "Soluble fibers like oatmeal, quinoa flakes, chia, flaxseed and oat bran added to meals or foods help control it," says the nutritionist.
- Combine good sources of fat with meals such as olive oil, nuts, avocados, seeds in snacks or meals. "Consuming the fruits of intermediate snacks with Brazil nuts or coconut or other oil and seed is a surefire strategy," says Helouse.
- Eat fresh fruits with peel, thus increasing the supply of fiber. Avoid juices.
- Good proteins like egg, yogurt, quinoa, lean meats like fish and chicken should also be associated with meals.
- Always prefer whole grains rich in fiber and nutrients that aid carbohydrate digestion, such as zinc and B complex.
Low Glycemic Diet: Is It Worth It?
Although many studies are still under way to prove the effect of low glycemic index diets to regulate body weight, today it is known that this factor is quite important.
Kocerginsky points out that by knowing the glycemic index of a food, one is aware of how much sugar the food has and, consequently, the amount of insulin released. "Too much chronic release of insulin leads to insulin resistance and fat accumulation," he says.
Does Helouse recall that understanding that certain foods can increase blood glucose faster is important for an awareness of improved menu composition? which will prevent, among other problems, weight gain.
But to follow an appropriate menu that takes into account, among other things, the index and glycemic load of food, it is essential to have the help of a nutritionist.
It is worth noting that while low glycemic index foods are associated with weight control, some high glycemic index foods may be indicated for rapid energy replacement, for example immediately after training. But it is just a general example, as only a nutritionist can indicate the right diet for each person.
Recommended carbohydrate consumption for each profile
There is a growing concern with carbohydrate consumption today, as it is well known that excessive and inadequate intake can lead to a number of problems, including weight gain.
In this sense, Kocerginsky tells below what would be the ideal carbohydrate consumption per day for each person profile.
Children: Must consume at least 60% of energy from carbohydrates. "So on a 1800 kcal diet, 1080 kcal should come from carbohydrates or 270 g of carbohydrate a day (this amount varies with the child's age and activity level)," says the doctor.
Adults with active life: around 250g per day (2000 kcal diet), according to Kocerginsky.
Sedentary adult: around 200g per day (diet 1600 kcal), according to the doctor.
Athlete: It varies with the type of exercise, but can be between 300g to 500g a day or more. (Diet between 2400 and 4000 kcal) ?, highlights.
Active Seniors: around 200g a day (1600 kcal diet), says Kocerginsky.
Little moving elderly: around 150g per day (diets from 1200 to 1400 kcal)
Diabetics: "Diabetics should reduce the intake of simple and refined carbohydrates, looking for foods with low glycemic index," says the orthomolecular doctor.
? All these demands are merely illustrative and by expectation. Each case is a case and must be viewed individually. Always consult your doctor / nutritionist for advice on diet, health and lifestyle ?, concludes Kocerginsky.
Low Glycemic Eating | Living Healthy Chicago (May 2024)
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