Food Glycemic Index (high, medium and low)
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The glycemic index or the glycemic index (GI) is the speed with which a food that contains carbohydrates increases the glycemia, that is to say, the amount of sugar in the blood, since it is absorbed at the intestinal level.
For this reason, knowing the GI of certain foods is important to help control the stomach and anxiety, increase the feeling of satiety and regulate blood glucose, which favors the control of prediabetes and diabetes and facilitates the loss of I weigh the maintenance of the mismo.
Simism is also important for athletes, as it provides information about foods that help to obtain energy or to recover the reserves of the same, mainly in those sports of high impact.
Table of the glycemic index
Foods with a GI of less than 55 have a low glycemic index and are generally more healthy; those that have between 56 and 69 have a moderate glycemic index; and foods with values from 70 have a high glycemic index, and they should normally be avoided in the diet or consumed in moderation.
The value of the glycemic index of foods is not calculated based on a portion, it is a comparison between the amount of carbohydrates that contains a food with respect to glucose, whose GI is 100.
In the table below, the foods rich in low, medium and high GI carbohydrates most consumed by the general population are included:
| Foods rich in carbohydrates | ||
|---|---|---|
| Low GI ≤ 55 | Average IG 56-69 | High GI ≥ 70 |
| All Bran: 30 | Brown rice: 68 | White Rice: 73 |
| Oatmeal: 54 | Couscous: 65 | Gatorade isotonic drinks: 78 |
| Milk chocolate: 43 | Yucca harina: 61 | Rice galletas: 87 |
| Wholemeal spaghetti: 49 | Arepa (Marina Harina): 60 | Corn flakes type cereal: 81 |
| Rice Fides: 53 | Maize palomites: 65 | White wheat bread: 75 |
| Wholemeal bread: 53 | Refreshments: 59 | Tapioca: 70 |
| Corn tortilla: 50 | muesli: 57 | Maicena: 85 |
| Barley: 30 | Pan with grains: 53 | Tacos: 70 |
| Fruity: 15 | Homemade pancakes: 66 | Glucose: 103 |
The glycemic index of the main vegetables and legumes consumed daily is indicated in the following table:
|
Vegetables and vegetables (general classification) |
||
|---|---|---|
| Low GI ≤ 55 | Average IG 56-69 | High GI ≥ 70 |
| Frijoles: 24 | Steam name: 51 | Porridge puree: 87 |
| Lenses: 32 | Cooked Calabash: 64 | Pope: 78 |
| Boiled Zanahoria: 39 | Green maple: 55 | – |
| Vegetable soup: 48 | Turnips: 62 | – |
| Cooked sweet corn: 52 | Yucca: 55 | – |
| Cooked soya: 20 | Guisantes: 54 | – |
| Zanahoria cruda grated: 35 | Fried porridge: 63 | – |
| Camote or potato with skin and cooked: 44 | Remolacha: 64 | – |
| Mesquite or bottle: 40 | Camote or potato without skin: 61 | – |
The glycemic index can vary according to the type of fruit. In this way, the glycemic index of the main fruits consumed daily is indicated in the following table:
| Fruits (general classification) | ||
|---|---|---|
| Low GI ≤ 55 | Average IG 56-69 | High GI ≥ 70 |
| Manzana: 36 | Kiwi: 58 | Sandía or Patilla: 76 |
| Cutters: 40 | Papaya or milky: 56 | – |
| Orange: 43 | Duration in almíbar: 58 | – |
| Jug of manzana without sugar: 44 | Pineapple: 59 | – |
| Yoke of Orange: 50 | Grape: 59 | – |
| Banana: 51 | Black cherries: 63 | – |
| Mango: 51 | Melon: 65 | – |
| Albaricock: 34 | Dates: 62 | – |
| Duration: 28 | Raisins: 64 | – |
| pear: 33 | – | – |
| Blue cranberry: 53 | – | – |
| Ciruelas: 53 | – | – |
In relation to oilseeds, such as nuts and seeds, all have a low glycemic index; however, it is important that they are consumed in moderation so that they provide as many calories. In the following table the GI of some oilseeds is indicated:
| Oilseeds (all from IG Bajo) | – | |
|---|---|---|
| Nueces: 15 | Merey/marañón/anacardo: 25 | Mani/ cacahuate: 7 |
As well as the oilseeds, the milk and its derivatives and the milk substitute drinks have a low glycemic index, and are indicated in the following table:
| Milk, derivatives and alternative drinks (all from IG bajo) | ||
|---|---|---|
| Soy milk: 34 | Skimmed milk: 37 | natural yogurt: 41 |
| Whole milk: 39 | Fermented milk: 46 | Uncreamed natural yoghurt: 35 |
It is important to remember that meals should be prepared with foods with a low glycemic index, which reduces the accumulation of fat in the body, increases the sensation of satiety and reduces the hamstring.
As for how much food you should eat, it will depend on the calories that the individual needs to consume during the day, so it is important to consult a nutritionist to carry out a personalized nutritional assessment and indicate which portions are to be ingested.
Glycemic index of foods and complete foods
The glycemic index of complete foods is different from the glycemic index of isolated foods, as during the digestion of a food the foods mix and cause different effects on glycemia. Because if a food is rich in foods rich in carbohydrates such as bread, fried porridge, refreshments and ice cream, it will have a greater capacity to increase the sugar in the blood, which has adverse effects on health such as weight gain, cholesterol and triglycerides.
On the other hand, a balanced and varied food that contains rice, beans, raw salad, meat and olive oil, will have a low glycemic index and will keep the sugar in the blood stable, providing benefits for health.
A good suggestion to balance the foods is always to include whole foods, fruits, vegetables, nuts such as maní and marañón, and sources of proteins such as milk, yogurt, huevos and meats.
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