GLYCEMIC INDEX – WE NEED TO KEEP IT BALANCED PART 1
The glycemic index is an indicator of resorption speed or absorbtion of consumed glucides, a speed that determines in a large measure the postprandial glycemia values, ie sugar values in blood between two meals.
The glycemic index refers to the increasing of blood glucose concentration, three hours after the ingestion of a food containing 50 g of absorbable glucides. The reference food chosen is white bread, which is considered to have a glycemic index of 100. The glycemic index values are calculated as a percentage, showing how much increases the blood sugar concentration
After the respectively food, compared to white bread, of course, the glucides content of that food being equivalent to that of white bread. E.g, the glucose has a glycemic index of 138, which determines an increase of glucose by 38% higher than the inccreasing determined by bread white. Maltose has a glycemic index of 152.
The glycemic index is very little influenced by the content of proteins or fats in that food. Simple glucides, ie mono and disaccharides, have a high glycemic index because they’re absorbed quickly, increasing very much the blood glucose concentration and triggering a massive secretion of insulin.
In the long term, thanks to a high hormone productions like adrenaline and noradrenaline, which seek to counteract the high insulinemia, will result in a decrease of insulin sensitivity.
Some examples of glycemic index: cornflakes with sugar – 119, white bread – 100, cereal bread – 80, apples – 52, beans – lentils and dried peas – 40.
As you noted, foods with a high fiber content usually have a low glycemic index, however, the glycemic index must not be regarded as identical with the fiber content.
Nutritionists from Kings College Kesington Campus, London, found that foods with a low glycemic index is supplied with high “good” cholesterol, ie HDL, which protects of heart attack. Researchers in London say that whoever wants to protect their arteries and heart, so who wants to pursue an active prevention of coronary disease, should avoid glucides with high glycemic index, ie sugar, honey, white bread, white bread pasta and peeled rice, consuming foods with a low glycemic index, ie cereal products, legumes and vegetables.
I would draw the attention of young people who always consumes McDonald’s fried potatoes because, in addition to large amounts of oxidized fats, the potato has a glycemic index similar to that of white bread. Who values their health should avoid fried potatoes.
Research in the last decade have shown that, apart from the harmful effect to the arteries, sugar and white flour favors the appearance of cancer diseases.