What is the glycemic index of a food?
What is called the “Glycemic Index” (GI) of a food corresponds to the effect produced after ingestion on the blood sugar curve (glucose level in the blood), with a more or less strong rise. If the rise is strong, the fall is just as strong with consequences such as fatigue, cravings, mood swings, hormonal imbalances, etc. If the GI is low: the rise is slow and progressive, and the fall as well.
What are carbohydrates?
Carbohydrates are found in different foods such as sugar, fruits, milk, bread, pasta, rice, pulses, etc. Their role: to provide energy to all the cells in the body.
The role of lipids
According to the ANSES definition: “Commonly called “fats”, lipids constitute, with proteins and carbohydrates, one of the three major families of macronutrients, that is to say one of the constituents of foods that contribute to energy intake.” They are used to store energy, and make up our cells, first and foremost. But they are also used to transport vitamins, for example. The share of quality lipids in the diet should be 35 to 40%*, advises ANSES.
Understanding the factors that affect the Glycemic Index
As detailed by Sarah Marin-Maire, dietician/nutritionist and co-founder of the start-up Make Me Healthy, it is important to understand the major factors that have a greater or lesser influence on this Glycemic Index curve.
– The amount of carbohydrates: the higher the amount of carbohydrates in the food, the higher the GI.
– The nature of the carbohydrates: the more glucose there is, the higher the GI of the food. Fructose (present in fruits) and lactose (in dairy products) have a medium/low GI and sucrose a high/medium GI. Another concept is that of the nature of the starch: the starch in legumes (mainly made up of amylose) means that their GI is lower than that of potatoes (mainly made up of amylopectin). The more amylose there is, the lower the GI.
– Lipids: the fattier a food is, the lower the GI.
– Fiber: the more fiber a food contains, the lower the GI.
– Acidity: the more acidic the food, the lower the GI.
– Refining/processing: the more a food is refined or processed, the higher the GI.
– Texture: the more the food is mixed, the higher the GI.
– Cooking: the more the food is cooked, the higher the GI.
– Ripening: the riper the food, the higher the GI.
And finally the moment when the food is eaten, alone in the middle of the afternoon or morning, or during a meal.
In short, we always prefer raw products that we cook ourselves rather than ultra-processed foods. We favor unblended vegetables and fruits to benefit from their fibers. We avoid overcooking starchy foods. And we make balanced snacks.
Good reflexes to adopt to moderate the glycemic index of a food
While some factors have an impact on the blood sugar curve, combining different ingredients can smooth out this curve. Even the temperature at which an ingredient is consumed can lower its GI, as is the case with pasta salad.
White bread with butter
“White bread has a high glycemic index – like any refined product, white pasta, white rice, etc. – and consuming butter at the same time reduces the overall glycemic index thanks to lipids. Obviously, if you have the choice, it is better to eat wholemeal or whole wheat bread which has a lower glycemic index than white bread,” says the nutritionist.
Nut puree with fruit
In the same spirit, we do not eat fruits alone, for example as a snack. We prefer them whole rather than pureed, and we associate them with whole oilseeds or oilseed puree: almonds, peanuts, hazelnuts, etc. to moderate the glucose peak.
You must choose a 100% oilseed puree: only the oilseed in question is found on the list of ingredients (no added oil, sugar, syrup, etc.).
Proteins, fats, or fibers to “dress the carbohydrates”
Jessie Inchauspé, aka Glucose Goddess, biochemist and author offers several solutions in her various books “Make your glucose revolution” and “The Glucose Goddess Method”. She specifies in her latest book: “Dressing carbohydrates means adding proteins, fats or fibers to a food mainly made of starches and sugar. For example, before eating a cookie, have an egg, a handful of nuts, two spoonfuls of 5% Greek yogurt or roasted broccoli” to limit its glycemic impact.
This advice applies to many other ingredients such as pasta, rice, bread, cereals, etc. In short, when there are carbohydrates, they must be combined with vegetables, fats or proteins.
The case of ice cream
Surprising: ice cream does not have a high GI as Sarah Marin-Maire specifies. Why? The amount of fat is such that it moderates the glycemic reaction. As always, the idea is not to consume ice cream morning, noon, and night to celebrate, but it is still good news, especially if it is homemade or if it is a nice cream made from frozen and mixed fruits!
https://www.makemehealthy.fr/
https://www.anses.fr/fr/content/les-lipides
