One of the main ideas behind the GI is that you should choose foods that results in a smooth and stable blood sugar curve. This is where the glycemic index (GI) comes into the picture.
GI is just a measure of how quickly blood sugar rises after eating something high in carbohydrates. Diabetics have had to learn the hard way what food they can eat, and what food they should avoid, because they direct attention to changes in blood glucose and insulin. For all of us are GI measure a good guide. Breaks the food down quickly, the high GI. The opposite is of course the food is broken down slowly and provide a steady blood sugar response.
increases the accumulation of fat
As you now learned is leading a fast blood sugar impact that insulin production increases, which in turn leads to increased fat synthesis. A rule of thumb is that almost all the food is refined and finely have a high GI.
Whole wheat grains have a low glycemic, but when you remove all fibers and peel and grind it into flour gets the high GI. Interestingly, wheat flour higher GI than regular sugar. Form French have a higher GI than a rågbulle.
wholegrain Pasta has slightly lower GI than regular pasta and so on. Previously, many people thought that the GI only determined by how long carbohydrate molecules in the food was. Fast carbohydrates aimed at short carbohydrate molecules, ie sugar, while slow often associated with starch you mainly find in cereal. The relationship is not always true, and in some cases (as the example of wheat flour) the opposite may actually apply.
Even cooking mode affects how quickly food is converted into sugar. Over Cooked pasta is higher than the GI eaten aldente, that is, the shorter the cooking time. A raw carrot has very low GI, while a boiled carrot is high. The association is understandable and I tend to exemplify the “påstricket” illustrating how quickly the food dissolves if you put it in a bag with lukewarm water (to imagine the stomach).
Read more about påstricket
As a reference, usually most assume glucose and give it a GI of 100. All over 55 described as loud and foods with a GI below 35 low. Flour and example as the French have a GI of approximately 7o and regular sugar about 65. A raw carrot has 16 (boiler it becomes GI 65) and most fruits lying around 30. Includes food high in protein or fat, the value lower because it takes longer to break down.
A good example is the increasingly popular seed, quinoa is an excellent alternative to rice, pasta and potato. Quinoa is high in carbohydrates, but too much protein which gives a GI of 34, i.e. relatively low. In some books, you can confusingly see white bread as a reference instead of glucose. If white bread (type shape French) has one GI of 100 get the GI of glucose 143 (100/70 = 143). Here in the book, I assume glucose as the reference value.
GI can sometimes fail
But even if GI is handy to use as a benchmark, it can sometimes result in errors. One reason is that there are large individual differences in blood glucose response. Younger people usually have a better ability to balance blood sugar, as well as well-trained people.
Gum may in some cases be better than pasta
The second is how much you put in you. If you eat a piece of candy, for example, a wine gum that contains sugar and high GI, it will not have much effect on your body. However, if you eat a huge plate of whole wheat you will inevitably notice a bigger difference, despite that the paste has a lower GI than vingummit. The amount thus plays a major role. In this context people talk about blood sugar load.
For this reason, more and more that goes on to talk about the glycemic load or GB, or, to use the English terminology - glycemic load or GL. It is just a measure of how blood sugar changes based on how much you eat, taking into account that GI food has. The large plate with whole grain pasta thus have a higher GB than a wine gums have, which of course is quite obvious. The fact is that GB is a better measure for understanding what happens in the body than just using GI.
To calculate GB, multiply the amount of carbohydrates in what you eat (weight in grams) with the GI value of the food and divides by 100 to get a manageable number (see page so this calculated GB.
If you think this was a bit complicated, you can settle for noting that the GI and GB tend to follow each other, and you want to simplify it suffices to choose low GI foods and generally keep down the amount of carbohydrates that you put in you.
Let me come up with a practical advice. Earlier I used to think that “tonight I eat pasta with something to”. This “slightly to” used to be ground beef, tuna or sometimes pesto (and at worst just ketchup).
Today, the reason I'm different and think: “Tonight I eat chicken with no added.” Sometimes it gets a little pasta, sometimes a salad or baked green- things. I simply turned on the context and the difference is large. When the paste used to be the main ingredient, it is currently the protein-rich food that is the most important. The times I eat paste to the chicken usually get a smaller portion but that I reflect on it.
Without it feel like a sacrifice becomes blood sugar curve is smoother, insulin in check, while satiety lasts longer and fat loss is higher. Fully GI real, in other words.
skip foods that have a high GI and reduce slightly the amount of carbon- hydrates and you'll end up right, Whether you choose to follow the GI- or GB-tables.