Diet Glycemic Index Carbohydrates

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Diet Glycemic Index Carbohydrates
Diet Glycemic Index Carbohydrates
Video: Diet Glycemic Index Carbohydrates
Video: What is the Glycemic Index? 2023, February
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Many weight loss diets focus on reducing or eliminating carbohydrates. But that is not a fair approach if we consider that not all carbohydrates are the same. Like cholesterol, fats, and even animal protein, carbohydrates can be distinguished between good and bad.

People with diabetes are well aware of the effects of consuming carbohydrates: Blood sugar levels rise almost instantly. In fact, a serving of white rice has almost the same effect as a tablespoon of sugar. This relationship, which is also not favorable for those who do not have diabetes but want to control their weight, is reflected with the glycemic index (GI), a numerical system to compare the speed at which food is digested, more precisely, the relationship between the absorption time of 50 g of pure glucose and that of a specific food. Complicated? Just think that the higher this index is, the faster the food turns into sugars.

Good Carbs Indicator

It is very easy to use the GI as a guide to determine which are the carbohydrates that are digested more slowly and, therefore, which we have to prioritize in our dishes. Most fruits and vegetables, as well as unprocessed grains, have a low GI, that is, less than 55.

A GI between 56 and 69, like that of white rice and some breakfast cereals, is considered moderate. Foods with more than 70 are considered high GI, and in that group of villains for health you will not find many surprises: flatbread, cookies, bagels, donuts … Using the GI as a guide, you can easily determine which are the good carbohydrates and the bad guys. On many Internet sites you will find tables with the glycemic index of many foods, and there are even many applications available for your phone or tablet, both for Apple and Adroid.

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