The glycemic index is defined as the body’s ability to raise blood sugar. Food with high glycemic index raises blood sugar quickly and accelerates hunger. Low glycemic index foods are slowly raising or stabilizing blood sugar.
It is necessary to consume low glycemic index carbohydrates and intact oils to have a healthy and energetic life by losing weight healthily. Consuming low glycemic index foods controls appetite, diabetics’ ease of sugar control and prevents cardiovascular diseases.
Foods with high glycemic index are rapidly digested and rapidly absorbed from the vomit, leading to large fluctuations in blood sugar levels. Low glycemic index diets have positive effects on blood sugar in patients with Type 1 and Type 2 diabetes. They also control weight as they control appetite and extend the period of hunger. Lower glycemic index nutrition also reduces insulin levels and insulin resistance.
A study made by the Harvard University released that diabetes and coronary heart disease are closely related to the glycemic index content of daily nutrition. If the glycemic index of a food is lower than 55, it is considered low, 56-69 is considered medium, and if it is bigger than 70, it is considered as high glycemic index.
Low glycemic indexed foods are recommended for healthy eating. Refined sugar and white bread are high glycemic index, vegetables and whole grains are low-glycemic indexed foods. Foods containing starch, such as pasta, increase glycemic indexes as the cooking time elongates. As the berries mature, their glycemic index increases. The glycemic index of figs, bananas, watermelons, melons and grapes is higher than the others and makes them hungry more quickly. Fruits such as apples, pears and peaches are those with low glycemic index. The consumption of fruits with high glycemic index should be well adjusted.