The glycemic index or glycemic index (GI) of a food basically reveals how much and at what speed your blood sugar will rise after eating the carbohydrates contained in said food, compared to pure sugar.
It is a very useful concept if you want make better carbohydrate choices in your diet and prevent high glucose spikes. In short, to keep you healthier.
Lower glycemic index, healthier
Foods with a lower glycemic index are healthier for the body. They also help us feel fuller for longer after eating them. Most foods that contain complex carbohydrates fall into the low glycemic index category, although there are exceptions. Remember that below 55, it is considered low; medium is between 55 and 69. and high above 70.
How to calculate glycemic load
The glycemic load concept is even more effective when it comes to keeping blood glucose levels under control. The glycemic index is multiplied by the amount of carbohydrates it provides per serving. The obtained figure is divided by 100. A low CG is 10 or less. The average is 11 to 19, while 20 or higher is considered high. Whole wheat bread, for example, has a GI of 69 and a GL of 9.
Even if a food contains a high glycemic index, if the amount of carbohydrates is low, then it will not have as much impact. A good example is watermelon, which has a GI of 80, but its GL is only 5. This is because it is a sweet-tasting fruit, but it is mostly water.
Just be sensible
Going around all day doing multiplication and division before choosing a food to eat is not practical at all. Fortunately, in general, it is sufficient to avoid low-nutrient sweets, consider sugar and fiber levels and, above all, focus on healthy grains, fruit and vegetables as sources of energy.