Glycemic index: nutritional importance

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 ‚Äč‚Äčthat 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 GIA liments with low GI
Refined white sugarSoy products
Bonsbons, cookies, cakesHer, peanut (peanut)
Sweet refreshments (sodas)Different varieties of beans, such as white beans, chickpeas, lentils
Baked PotatoFruits and vegetables rich in dietary fiber
White flourRaw whole bread
Baguette, puffed rice, cornflakesWhole 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. //
> Glycemic index: guidelines. 2012.

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