Glycemic Food Index

The glycemic index, or glycemic index, is the speed with which a food containing carbohydrate increases blood glucose, that is, the amount of blood sugar. To determine this, not only the amount of carbohydrates matters, but also how quickly they are digested and absorbed. This is of the utmost importance to help control hunger, anxiety, increase feelings of fullness and regulate blood glucose.

The glycemic index helps to control diabetes, reduce weight more easily and is important for athletes, as it provides information on foods that help obtain energy or recover energy stores.


Table of the Glycemic Foods:

Foods with a glycemic index below 55 have a low glycemic index and are generally the healthiest, those with 56 to 69 have a moderate glycemic index, and foods with values   from 70 have a high glycemic index, and usually They should be avoided in the diet or consumed in moderation.

The table below includes the foods of low, medium and high glycemic index most consumed by the general population:

The value of the glycemic index of food is not calculated based on a portion, it is a comparison between the amount of carbohydrates that a food contains with respect to glucose, whose glycemic index is 100.

It is important to remember that you should prepare meals with foods of low or medium glycemic index, since it reduces the accumulation of fat in the body, increases the feeling of satiety and reduces hunger. As for how much should be ingested from the food, this will depend on the calories that the individual needs to consume during the day, so it is important to go to a nutritionist to perform a personalized nutritional assessment and indicate what are the portions to be ingested.

Glycemic Index of Food and Whole Meals

meal is rich in carbohydrate food sources such as bread, fried potatoes, soda and ice cream, it will have a greater ability to increase blood sugar, which has adverse health effects such as weight gain, cholesterol and triglycerides.

On the other hand, a balanced and varied meal containing rice, beans, raw salad, meat and olive oil will have a low glycemic index and keep blood sugar stable, bringing health benefits.

A good suggestion to balance meals is always to include whole foods, fruits, vegetables, nuts such as peanuts and cashews, and sources of protein such as milk, yogurt, eggs and meats.