Glycemic Index

Glycemic Index 

Glycemic index (GI) is a system of measuring the effect of carbohydrates on the levels of glucose in the blood. The concept is at the University of Toronto. The work of David J. Jenkins and his colleagues has been brought to an end. Carbohydrates, which consist of carbon, oxygen and hydrogen molecules and which provide energy to the human body, primarily the central nervous system, are divided into simple carbohydrates, as in the case of white sugar, and complex carbohydrates, as in the case of potatoes.

Carbohydrate structures in various foods raise blood sugar at different levels. Low glycemic index foods allow individuals to stay for a long time, while high nutrients rapidly increase the amount of insulin in the body and result in rapid decline in body mass and are rapidly hungry despite bodybuilding. This is due to the fact that on the one hand sudden rise in blood sugar results in the accumulation of excess insulin in the body to regulate the amount of pancreatic insulin as glucose is overloaded and unbalanced and consequently the sudden changes in the blood sugar result in the emergence of diabetes in people with genetic predisposition over the years, Hypertension, and vascular stiffness.



The table above shows the effect of low and high glycemic index carbohydrates. The left side (Blood Gluscose) is the candy on the side, while the bottom side shows the duration. As can be seen, the high glycemic index increases the blood sugar in a short time.


Glycemic Index Table of Foods
Although the GI values ​​of foods vary in proportion to the amount of food, they generally have the following values:

Classification: Low GI, Mediocre GI, High GI
Low GI: 55 and less, sample foods: kidney beans, chickpeas, dry beans, lentils, nuts, apples, oranges (most fruits and vegetables), pasta, wholemeal (black) bread
Mediocre GI: 56-69, sample foods: brown rice, sugar cane, rye bread, banana (raw), ice cream, potatoes in the oven
High GI: 70 and higher, sample foods: potatoes, white bread, white rice, white sugar, processed fruit juices, bananas (mature), watermelon, crackers, corn chips, cornflakes

Foods with low GI will provide slower and more regular release of glucose, foods with higher GI will rapidly increase levels of glucose in the blood. However, it is stated that the tables of glycemic indices should not be seen absolutely and they are criticized for the following reasons:

• * GI does not consider glycemic responses such as insulin response.
• * The GI values ​​of foods vary depending on their maturity, shelf life, how they are cooked, different types, and how they are processed.
• * The GI values ​​of foods can vary from day to day for the individual person or even for the same person depending on the relative glucose levels, insulin resistance and other factors.
• * It is difficult to determine the values ​​of GI in mixed meals. For example, fats and proteins can reduce the GI of food by allowing the meal to stay longer.
• * GI values ​​were calculated for portions of only 50 grams.

The glycemic index, which is the rate at which foods increase blood sugar, can be of different values ​​for each food item. Even with carbohydrates in equal amounts, the blood sugar enhancing effects of foods are different. This is the reason why carbohydrates in foods are passed and absorbed at a different rate than the digestive tract. Different carbohydrates of different structure do not show the same effect even if they are in the amount of sugar.

It is likely that you will not only be able to reduce your fat intake in the prevention of obesity, adult type diabetes, hypertension, cardiovascular disease and Metabolic Syndrome, which are spreading at an epidemic rate. We have to go with the natural, basic nutrients with the lower glycemic index that we need to make, food producers and housewives to consider. In short, it is easy to eat with low glycemic index foods, it is cheap, the result is a healthy solution that we can see in a short time now, rational and everything is important.

The sugar is classified as high, medium (medium) and low sugar increase effect according to the glycemic index values. Foods with a low glycemic index should always be preferred, as it will cause the blood sugar to rise more slowly. Choosing foods with low glycemic index allows control of postprandial blood sugar, while selection of high glycemic indexed foods can lead to elevation of postprandial blood sugar. Glycemic index of fibrous, pitted foods is generally low. These are foods such as dry beans, chickpeas, lentils, bulgur, wholemeal bread, apples, pears, pasta, oranges and yoghurt.

The high glycemic index also causes premature aging on the bad side of foods. These are white flour (that is, the flour we always buy for our houses), white bread, rice, potatoes, sugar-added foods, carrots, bananas, melons and grapes. Dried foods such as dried grapes, dried apricots have a high glycemic index. In calculating the glycemic index, the rate of digestion of the food and the digestibility levels are taken into account. Slow-release nutrients raise blood sugar more slowly. The protein content of foods is also taken into account in the calculation of the glycemic index. Both the content and the quantity of carbohydrates in the diet affects the glycemic effect of a food.

In addition, the concept of "glycemic load" has been proposed to compare the effects of carbohydrate-containing portions of meals consumed at meals on blood sugar in recent years. Even if a food has a high glycemic index, the glycemic load can be low when the amount consumed is low. For example, carrots have a high glycemic index, but glycemic index refers to the effect of food containing 50 grams of carbohydrate on blood sugar. However, 6 medium carrots containing 50 grams of carbohydrates are not the amount eaten at one time, and the glycemic load resulting from the consumption of 1 medium carrot containing 8 grams of carbohydrates is low. The concept of glycemic load is used to demonstrate the effect of a carbohydrate-containing diet on blood glucose. Therefore, apart from the glycemic index of a food, it is extremely important to determine the glycemic load of that food.

In general, foods with high fiber content have low glycemic index and low glycemic load. The freezing glycemic index is low, but when consumed in large quantities it increases the glycemic load. Ex: Protein is a strong source of glycemic index is low, protein-poor rice is high. Some nutrient processing techniques used in the industry also increase the glycemic index. Eg: 50% for corn, 80% for corn. Fiber: There is evidence that some foods have lower glycemic index than others. One of these reasons is the fiber content of the food. As the fiber content of the food increases, the glycemic index decreases.

Like grain grains, when the grain structure does not deteriorate, the nutrient resists glucosamine breakdown, passes through the thicket and becomes fermented there. In addition, high fiber content nutrients (especially when the fibers are found to be soluble) have a lower glycemic index. Long-lasting effects: Glycemic index and fiber content are not only important indicators of postprandial blood glucose, but also affect glycemic control in general. People with diabetes can achieve a reduction in levels of HbA1c (measurement of long-term blood glucose control) with a diet rich in glycemic index fiber. In addition, other nutritional features may also have a long lasting effect on blood glucose control. In this respect, the energy intensity of the diet, which is of partial importance. Diets with high energy intensities will give more calories depending on the amount of food taken. If this is not accompanied by excessive physical activity with high calorie intake then this type of diet will cause weight gain. Studies on white bread as a standard have classified foods containing 50 gr of carbohydrates and found average glycemic indexes.

Note: This table is calculated relative to the white bread, as well as a table of glycemic indexes made on the basis of glucose.

Food Glycemic Index

White bread -----: 100

Rice ---------------: 83

Spaghetti ---------: 66

Corn- --------------: 87

Root vegetables -: 70-116

Dried legumes ---: 20-60

Dairy products ---: 46-52

Lean milk ---------: 46

Whole milk -------: 43

Yogurt --------------: 52

Ice cream ----------: 52

Fruits ---------------: 34-93

Banana -------------: 84

Orange --------------: 59

Orange juice -------: 64

Apple ----------------: 53

Sugar -----------------: 30-152

Fructose -------------: 30

Glucose --------------: 138

Maltoz ---------------: 152

Sucrose ---------------: 89

Honey -----------------: 126

Factors affecting glycemic index

Emphasizing that the type of carbohydrates, the type of food being cooked, the fiber and salt content of food, the liquid or solid of food, the amount of protein and fat consumed at that time affects the glycemic index and the fact that carbohydrates with high glycemic index cause sudden increases in blood sugar, It is not preferred in the face. For this reason, it has been suggested to avoid as much as possible of foods containing purified and simple sugars (such as honey, jam, molasses), giving preference to complex carbohydrates (dry legumes, whole grains, vegetables and fruits).

What is the meaning and significance of the sudden upsurge of blood sugar?

Following an intake of carbohydrate-containing nutrients, there is an increase in blood sugar. Parallel to this rise, the pancreas releases the hormone insulin. The role of insulin; Into the cells of the candy found in the candle. Particularly in obese individuals with diabetes and metabolic syndrome, whose body has insulin resistance, there is an increase in blood sugar first, followed by a decrease in the release of insulin hormone, due to the consumption of foods containing purified and refined sugar that quickly and immediately interferes with blood. Each exit has a ridge. The rapid rise of blood sugar leads to a rapid fall. Therefore, an individual who consumes such a food will soon need to consume sugar or sugar-containing food. The insulin hormone also functions in the storage of fat in the body. For this reason, weight gain is an issue for individuals entering such a vicious cycle.

How do we interpret the figures on the table?

It is more appropriate to evaluate similar foods among themselves. Since foods with low glycemic index values ​​cause later discharge of blood sugar and blood sugar increase more slowly, it is preferred to use bran instead of wheat bread, bulgur pilaf instead of rice pilaf, and apples instead of banana.

Do I never eat foods with a high glycemic index?

Of course no. As a result, we are a large majority of us consume sweetly. What is important here is; Pay attention to the amount consumed and the frequency of consumption, to avoid dough such as bite and pumper, fried in oil and plenty of sour dessert. It will be healthier to choose milk and fruit desserts. On the other hand, foods containing purified and refined sugar cause a sudden fluctuation in blood sugar. Rapidly and quickly, these foods cause blood sugar to rise primarily, causing the blood sugar to drop after a period of time due to the insulin response from the pancreas. This can have very disadvantageous consequences, especially for diabetics. It is more appropriate to use artificial sweeteners as an alternative for individuals and families who can not give up the sugar taste, can not suppress the appetite and attach importance to the form, especially diabetics. These artificial sweeteners, which can be safely and easily used in beverages and desserts, have no energy value or are too low to be overlooked. They will be healthier than refined and refined sugar because they have no negative effect on blood sugar.

What is your interpretation of the way the potatoes are cooked?

The digestion of starch in foods cooked at high temperatures is accelerating, increasing blood sugar even more. Even the consumption of crushed nutrients, according to the granular, partly increases the blood sugar faster. For this reason, preference is given to boiled (eg potato) instead of baked or mashed potatoes such as kumpir, resulting in a lower glycemic response.

Does the fiber ratio affect the glycemic index?

As the amount of fiber in the food increases, the digestion is delayed, the rate of effervescence and the ability to raise blood sugar are reduced. For this reason, instead of wheat bread, rice, honey; Consumption of nutrients with low glycemic index and high fiber ratio such as bran bread, bulgur and dry beans is recommended.

Why is the glycemic index of orange juice higher than orange?

While the glycemic index of orange is 59, this ratio is 67 in orange juice. Because it is both squeezed and consumed in liquid form, orange juice mixes faster in the blood and increases blood sugar faster. That's why consuming whole fruits as a whole reduces the glycemic index. Excess fluid consumption with meals accelerates gastric emptying, blood sugar increases more rapidly. Because of this, too much fluid intake is not recommended with food.

Is it harmful to eat watermelon, cheese and bread?

I can not say it's a good main course. In the name of losing weight, the consumption of these foods only during the day is an example of unbalanced nutrition. The dietary person should be specifically planned under the supervision of a physician and dietitian. But as a snack it is quite nice and balanced. The watermelon glycemic index value looks higher than other fruits such as oranges and apples, but it does not raise blood sugar as much as it can defeated alone because it is defeated with a protein-containing food (such as cheese).

How then is it recommended to consume foods with a high glycemic index?

Foods containing protein and fat are responsible for not taking into account the blood sugar level. For this reason, instead of eating banana alone; Consuming banana milk or banana yogurt as a mixture reduces the glycemic index. Similarly, defeating a portion of the bran bread immediately after it is sweetly defeated leads to a relatively less increase in the glycemic index. A concept like the right time to consume foods with a high glycemic index is not mentioned. However, a sweet with a high sugar content is not recommended especially after a heavy meal.