The glycemic index is an indicator of how quickly carbohydrate foods affect the increase in blood sugar in the body. Although useful, the glycemic index cannot be used as the only reference in living a healthy diet.
The glycemic index (GI) of a food is measured on a scale of 1-100. The higher the glycemic index number, the faster the food can raise blood sugar levels. The glycemic index number can generally be found on food packaging labels.
Foods with Low and High Glycemic Index
The high and low glycemic index of a food is divided into three groups, namely:
- Foods with low glycemic index: less than 55
- Foods with a moderate glycemic index: 56–69
- Foods with high glycemic index: more than 70
Foods with a high glycemic index contain carbohydrates that can be digested quickly by the body, thus making blood sugar levels rise more quickly. Some types of food with a high GI are white rice, white bread, potatoes, soft drinks, and sugary drinks.
Meanwhile, foods with a low glycemic index are foods that are digested by the body slowly, so they do not cause blood sugar levels to rise drastically.
Foods with a low glycemic index include mostly fruits and vegetables, whole grains, nuts, and low-fat dairy products. The glycemic index of food is not always fixed, because there are several factors that can change the value of the glycemic index of a food, namely:
1. Food processing method
The glycemic index of a food can drop when vinegar, lemon, or other foods high in fiber and fat are added. The glycemic index of a food will also decrease when it is cooked by frying.
Meanwhile, the glycemic index of foods with high starch content, such as pasta and rice, can rise if cooked too long.
2. Food combinations with different glycemic index
Combining high and low glycemic index foods together will lower the overall glycemic index value of these foods.
3. Maturity level
The glycemic index of some fruits, such as bananas, increases as they ripen. The more ripe the banana, the sweeter it is and the higher the glycemic index.
Effect of Glycemic Index on Diet
Foods with a low glycemic index are often referred to as healthier foods, because they do not make blood sugar spikes significantly. This makes it beneficial for diabetics to regulate their diet and control blood sugar levels.
The types of carbohydrates in most foods with a low glycemic index can also make you feel full longer, so they are good for losing or maintaining ideal weight.
However, the glycemic index should not be used as the only reference for carrying out a healthy diet. The following are some of the reasons:
- Two types of food containing the same amount of carbohydrates can have different glycemic indexes.
- Not all foods with a high glycemic index are bad for health. An example is watermelon, because even though it has a high glycemic index, it can provide many benefits for the body.
- On the other hand, some foods with a low glycemic index can have higher levels of calories, sugar, and fat. Examples are ice cream and chocolate cake.
- The frying process can lower the glycemic index of food. In fact, this cooking method makes the food more fatty and high in calories.
So far, studies have shown that diets with either a low or high glycemic index do not significantly affect certain health conditions, such as cholesterol levels, blood pressure, or insulin sensitivity.
Blood sugar levels are also not completely influenced by diet, but also depend on age, level of physical activity, rest time, and even stress levels.
Therefore, you should not only consider the glycemic index in choosing foods, but also pay attention to the completeness of the nutritional content in these foods.
To maintain health, it is recommended that you eat a balanced nutritious diet, exercise regularly, quit smoking, limit alcohol consumption, and reduce stress.
In addition, don't forget to limit your intake of foods with high sugar, salt, and calorie content, such as sweets, fried foods, fast food, and sugary drinks.
If you still have questions regarding the glycemic index or want to know the right diet according to your needs and health conditions, don't hesitate to consult a doctor.