The glycemic index also called the glycemic index refers to how the body assimilates the carbohydrates contained in a particular food. It is not to be confused with the rate of carbohydrates which represents the rate of sugar contained in the food in question.
Summary
Definition of the glycemic index
Low glycemic index vegetables that can be eaten at will
Fruits with a low glycemic index to consume without moderation
Fish seafood poultry and meat with a low glycemic index that should not be deprived
Low glycemic index dairy products good for blood sugar
The glycemic index varies from 0 to 100. The higher it is for a given food the higher the level of sugar released into the blood which impacts health (diabetes) but also weight. This is why it is important to know this index as part of a diet (of the Montignac diet type) balancing diabetes or simply observing a healthy and balanced diet. Find out which are the 100 foods that you can consume at will because their glycemic index is low .
1. Definition of the glycemic index
The glycemic index (noted GI) is an index developed in 1991 by two Canadians David Jenkins and Thomas Wolever. This index for each food designates the capacity of the food in question to increase the level of glucose in the blood within two hours of its ingestion specifies the French Federation of Cardiology. It ranges from 0 to 100 knowing that the higher the glycemic index the greater the quantity of sugar released into the blood. This index is calculated in the laboratory by scientists and listed in tables intended for the general public. It differs from carbohydrate content which refers to the amount of sugar in a food. Thus for two foods with the same sugar level we can have two different glycemic indexes depending on whether the sugars in question are strongly released or not in the blood.
It is important to note that for the same food the glycemic index can evolve according to the type of cooking chosen the fact of associating it or not with other foods as well as according to the choice of eating it hot or cold informs France Assos Santé . For example insofar as cooking facilitates the digestion of food cooked carrots have a higher glycemic index (GI = 47) than raw carrots (GI = 16). Knowing the glycemic index of foods is essential to help diabetics control their blood sugar levels as well as for people who want to control their weight since excess blood glucoseis stored in the body as fat. In general the French Federation of Cardiology reports that a GI below 55 is considered low while a GI above 70 is considered high.
2. Low glycemic index vegetables that can be eaten at will
Green vegetables have a low GI of around 10 (except for green beans with a GI of 30) so they are excellent for health in addition to their fiber antioxidant and vitamin intake: salads broccoli cabbage green peppers zucchini spinach can be eaten without moderation. Same finding of a low glycemic index for cucumbers carrots lentils (GI = 22) artichokes aubergines avocados asparagus beets endives cauliflower fennel turnip mushrooms according to the Glycemic Index site which references more than 100 foods .
3. Fruits with a low glycemic index to consume without moderation
Among the fruits to consume without moderation thanks to their low glycemic index we find grapefruits (GI = 25) lemons (GI = 20) cherries (GI = 23) apricots Goji berries blackcurrants pomegranate fresh figs passion fruit tomatoes blueberries blackberries hazelnuts walnuts (GI = 15) oranges green apples pears plums or even peaches .
4. Fish seafood poultry and meat with a low glycemic index that should not be deprived
For protein intake fish are the champions of healthy foods because they do not contain sugar and are on the other hand rich in omega 3 especially salmon sardines mackerel tuna and herring. As far as seafood is concerned the same popularity as for fish because they do not contain sugar: thus mussels clams oysters clams winkles whelks have a zero glycemic index and can be consumed at will. Among the meats and poultry with a low glycemic index to consume as you wish we find: boiled lamb (GI = 0) lean beef (GI = 0) duck (GI = 0) turkey (GI = 0) but also rabbit mutton chicken pork and veal whose glycemic index is zero.
5. Low glycemic index dairy products good for blood sugar
Some cheeses have a low GI such as Cheddar (GI = 0) Cottage cheese Mozzarella (GI = 0) Feta and skimmed cheese. Dairy products for dessert with a low glycemic index are lean yogurts soy yogurts (GI = 20) soy milk ice cream soy cream. As for milk drinks with a low glycemic index there are milk (oat almond goat soy whole skimmed) and kefir.