What is the Glycemic Index?

The rate at which carbohydrates in food raise blood sugar (GI)Even if foods contain equal amounts of carbohydrates, their blood sugar-increasing effects are different from each other. This is because carbohydrates in foods pass through the digestive system and are absorbed at different rates.

Factors affecting the Glycemic Index:

  • The way food is cooked (frying, baking, grilling)
  • Type of carbohydrates
  • Fiber ratio of foods
  • Salt content of foods
  • Whether the food is solid or liquid
  • The amount of fat and protein taken along with consuming carbohydrates
  • Factors affecting the glycemic index.

Foods with a low glycemic index cause slower gastric emptying and a slower rise in blood sugar.

The glycemic index of foods varies between 0-100 units. If the glycemic index of a food is less than 55, it is low, 56-85A glycemic index is considered moderate if it is between 0 and 85.

GI Values ​​of some foods

GI High (> 85)

  • White bread
  • Potatoes
  • Banana
  • Raisins
  • Honey
  • white rice
  • Sweetcorn
  • Carrot
  • Kornflex muesli
  • Crackers,Biscuits
  • All sugary drinks
  • Grape molasses

GI Moderate (56-85)

  • Haricot bean
  • wholemeal bread
  • Grape
  • fresh orange juice
  • Oat
  • white noodles
  • Chips
  • Bulgur wheat
  • Oatmeal Biscuits

Low GI (<55)

  • Apple
  • Apricot
  • Yogurt-milk
  • Kidney beans-green lentils
  • Grapefruit
  • Orange
  • Chickpeas
  • Green beans

As the fiber content of the foods increases, the emptying rate of the stomach is delayed and the ability to increase blood sugar decreases. Therefore, bran instead of white bread. (wholegrain )It is recommended to consume foods with low glycemic index and high fiber content such as bulgur instead of bread and rice. Instead of consuming foods with high glycemic index alone, consuming foods containing protein and fat GIIt will make it rise more slowly. (For example; instead of consuming bananas, such as milk with banana or banana + yogurt..)

  • SAMPLE DIET LIST WITH LOW GLYCEMIC INDEX

Breakfast:1 slice of feta cheese
1 boiled egg
5-6 olives
Tomato,Cucumber,Green Pepper

Snack:1 Apple + 2 Walnuts

Afternoon:1 Plate of Vegetable Meal
1 Bowl of Yogurt (200 grams)
6 Tablespoons of Bulgur Pilaf or 2 Slices of Whole Grain Bread
Salad (Olive Oil + Lemon)

Snack:1 Glass of Milk (200ml)+ 1 Handful of Raw Almonds

Dinner:1 Bowl of Vegetable Soup
Up to 150 Grams of Red or White Meat
1 Slice Whole Grain Bread
Plenty of Salad (Olive Oil + Lemon)

Snack:Glass of Kefir (200ml)or 1 Peach

 

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