What You Need To Know About The Glycemic Index

Applying GI to real-life diets is complicated, considering all the information before relying on a glycemic index. When researching different food sources with GI, the numbers may not always match. The glycemic index only took into account the type of carbohydrate, not the amount of carbohydrate in the usual administration. Some foods have more carbohydrate sources than others. For example, chocolate cake has 52 grams of carbohydrates per serving, while carrots provide only 6 grams of carbohydrates per serving. So even though the carrot glycemic index is higher (47 compared to 38 for the cake), the chocolate cake has a greater overall effect on blood sugar because it requires 81 servings of carrot for the carbohydrates to fit into the serving cake. . The GI of a given food can vary depending on where it is grown and how it is processed and bought. Australian potatoes have a higher GI than American potatoes. In general, the more processed foods, the higher the GI. Even long cooking of pasta can increase GI. In general, whole grains have a lower GI than refined grains. But the glycemic index assessment is always confusing: Bran flakes and Cheerios have a GI of 74. Chopped nweat at 75 and Fruit Loops, 69. Long grain white rice had a diameter of 56 in 10 studies (ranging between 41 and 64), while brown rice had a diameter of 55 (50-66). The average GI in white bread in six studies was 70 and in whole grain bread in 71. And surprisingly, sugars have lower GIs than storms, because storms consist solely of glucose molecules and sugars do not. Coca-Cola therefore has a lower GI than grape flakes. Studies that have determined the GI of foods have measured the response to a food that is itself a food. But most of us don't eat that. It is important to anticipate the effect of food as part of the diet. Experts do not agree on the level of the glycemic index. The American Diabetes Association says that "the relationship between the glycemic index and the glycemic load and the development of type 2 diabetes remains unclear at this time." The Canadian and Australian Diabetes Associations are endorsing the GI as a tool to improve blood glucose control. Some dietitians who work with people with diabetes recommend that their clients first address other dietary issues, such as overall carbohydrate and food intake, and then test the GI concept to see if it improves blood sugar levels. There is no doubt that different foods cause different glucose reactions, but total carbohydrates have a greater effect than GI. If you have difficulty using the GI diet, a better approach is to eat close to the farm. Avoid more refined foods and focus on lean meats, beans and legumes, whole grains and fresh fruits and vegetables.

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