Glycemic index is a number (usually between 0 and 100), which foods are classified according to how the ingestion of certain foods affect your blood sugar to rise compared to the reference food, which is determined to have a glycemic index of 100th Usually the food is chosen for the reference glucose solution. The higher the glycemic index is the higher will increase blood sugar.
Previous measurements of glycemic index foods have revealed interesting and – to many nutritional experts – a surprising fact: the prediction that all simple sugars and the foods that contain sugars, such as a higher glycemic index foods containing complex carbohydrates, is WRONG! In practice this means for example that the potatoes (starch, which contains a complex carbohydrate) is more than twice as high glycemic index such as Apple and even higher glycemic index than table sugar. The same is true for white bread, popcorn, watermelon, etc..
Importance of glycemic index
Carbohydrates are the primary source of power for the body. After ingestion of the carbohydrates in the diet first digested to simple sugars and then absorbed into the bloodstream, leading to an increase in blood sugar. Functioning of the body is the best, if blood sugar levels relatively constant, it is therefore not a significant variation. If the blood sugar level drops significantly, we feel no energy and become hungry. If the blood sugar level suddenly increased, however, the pancreas increases insulin secretion. Insulin lowers the amount of sugar in the blood, in addition, excess sugar is transformed into triglycerides, which are then stored in fat cells, which are bred.
The bigger and faster when the rise in blood sugar, more insulin is released, followed by a larger transformation in triglycerides and a rapid drop in blood sugar. And the fastest rise in sugar causing foods with high glycemic index.
Eating foods with low glycemic index, therefore, prevents fluctuations in blood sugar and thus insulin, as a result, fluctuations in welfare and an important mechanism for the accumulation of excess body fat.
At this point we have noted that the strong rise in blood sugar is not only responsible but the glycemic index has an important role in food consumption. Glycemic index in combination with carbohydrate intake gives you glycemic load. In practice this means that a rise in blood sugar more if we have eaten 200g of potato, pasta or 50g of chocolate, as if you could only afford a piece of chocolate. So you can keep your blood sugar under control by limiting the consumption of carbohydrates or by eating carbohydrates with low glycemic index.
Glycemic load may be calculated using the formula:
GO = GI/100 x amount of carbohydrates