The glycemic index is the speed at which a carbohydrate is converted into glucose in the blood and is therefore responsible for the impact they have food on the glycemic response. The foods according to their glycemic index, are classified with reference to glucose which gives a standard value of 100 on:
Foods low glycemic index (less than 55 ), among which are: peas, peas, beans, chickpeas, fresh fruit (apple, peach, orange, passion fruit, strawberry, tangerine, grapefruit), dark chocolate (over 70% cocoa), soybean meal, palm, artichokes, beets, celery, broccoli, zucchini, sprouts or shoots cereals, spinach, mushrooms, cabbage, avocado, spices and seasonings (parsley, basil, oregano, vanilla).
Foods with GI half (55 a70) include brown rice, whole grains without sugar, fruit (grapes, pineapple, pear, melon, mango), bread, cucumber. Foods are considered high glycemic index (> 70): potato, white bread, refined cereals and sugar or sweetener, chocolate, corn flour or rice, pasta, cassava, raisins, honey, white sugar, tomato sauce, yams, bananas, dates, papaya (papaya), juice of grapes.
Several factors influence the intensity and duration glycemic response, some related a) with food (the type of carbohydrate that contains the nature and form of starch, method of processing and cooking of food, the presence of other nutrients in food such as proteins and fats); b) with the individual (your metabolism, time of day when ingested carbohydrate)
is why despite the fact that simple carbohydrates (monosaccharides) go directly into the bloodstream to be used, fructose (fruit sugar also present in the berries and vegetables) is a simple carbohydrate with a low glycemic index (20) so it does not cause excessive production of insulin by the pancreas; pasta instead despite being polysaccharides (which need to be decomposed and transformed into sugars simple by digestive enzymes before passing into the blood), have a glycemic index over medium-high (about 70) so that excessive drinking has a detrimental effect on pancreatic insulin secretion, inducing glycemic response and thus affecting brain function.
Dr. Iraima Acuña. Nutrition Specialist.
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