The glycemic index of a food gives information on the ability of this food to raise blood glucose (= your blood sugar level
) after lunch. Indeed, some foods release their energy more or less quickly in the body.
- If the glycemic index of a food is high
(This is the case of the potato, the baguette of white bread), it means that the carbohydrates (sugars) of this food will pass very quickly in your blood, thus inducing a high glycemic response (a peak).
- If, on the contrary, the glycemic index is low
(which is the case of lentils, whole grains and whole wheat bread), it means that the carbohydrates of this food are slowly passing through your blood; the glycemic response is low (very low peak).
The glycemic index is therefore an important element to take into account in its daily diet.
This is especially true for diabetics, who can control their blood glucose levels more effectively. But it can be useful to all for different aspects:
- Satiety : high glycemic index food intake leads to a sudden rise in blood glucose. This phenomenon causes a sudden discharge of insulin, resulting in a feeling of hunger. It is therefore better to eat foods with low glycemic index (GI), which limit insulin secretions and therefore the feelings of hunger. In fact, some international studies have shown that low-GI meals seem to have a beneficial effect on overweight problems;
- performances : Low GI foods seem to be essential for good physical as well as intellectual performance;
- Cardiovascular illnesses : The consumption of low GI foods seems to increase the concentration of good cholesterol in the blood. This can decrease the risk of cardiovascular problems.
It is therefore important to control the glycemic index of the foods you consume.
The advice of your coach:
- Favor the cooking of your pasta al dente, the glycemic index will be lower, unlike well-cooked pasta.
- Choose the Whole grains (wholemeal bread, whole rice); their fiber content favors a low glycemic index, unlike refined cereals.
- Consume dried vegetables, their glycemic index is low!
Enjoy your meal !
Find all the tips thinness of the coach Valérie Orsoni on Lebootcamp.com
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