The glycemic index of food is increasingly taken into consideration by nutritionists or dieticians. And more specifically for patients with nutritional and metabolic disorders. Thus, for people suffering from diabetes, a metabolic syndrome, or overweight ... dietary advice is increasingly referred to glycemic index.
Studies even show that regular consumption of foods with a low glycemic index slows the onset of diabetes or cardiovascular disease.
Examples of glycemic indexes
The average values that can be retained for some foods are:
- Glucose (the reference sugar) has an index of 100.
- The white sugar of 70.
- The rusks of 70.
- The complete rice of 50.
- The apricot of 30.
- Whole milk of 27.
- The lawyer of 10.
Prefer foods with a low glycemic index!
Products with a low glycemic index do not suddenly increase blood glucose levels, which helps to keep the pancreas healthy: it produces insulin hormone, which again lowers blood sugar levels.
|Food with high GI||A liments with low GI|
|Refined white sugar||Soy products|
|Bonsbons, cookies, cakes||Her, peanut (peanut)|
|Sweet refreshments (sodas)||Different varieties of beans, such as white beans, chickpeas, lentils|
|Baked Potato||Fruits and vegetables rich in dietary fiber|
|White flour||Raw whole bread|
|Baguette, puffed rice, cornflakes||Whole milk|
In pictures: 10 rules for a healthy and balanced diet
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Read also :
> Banana, cherry, avocado ... What are the 25 most caloric fruits?
> Overweight in children and childhood obesity
> Food too acidic: how to find the acid-base balance?
Sources and notes
> Table Ciqual 2012: Handles. // pro.anses.fr/tableciqual/
> Glycemic index: guidelines. Aboutkidshealth.ca. 2012.